100831 WOD

"CF-Montgomery"
400m Run
50 Jumping Squats
40 Pushups
30 Knees to Elbows
20 Burpees
10 Deadlifts (185)
20 Burpees
30 Knees to Elbows
40 Pushups
50 Jumping Squats
400m Run

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100830 WOD

Thrusters

10, 3,2,1

Rest 5 Minutes

"Bodyweight Lynn"

5 Rounds Of:
Max Reps Pushups
Max Reps Pullups

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100827 WOD

Push Jerk

10,3,3,3

Rest 5 Minutes

"JT"

21-15-9

HSP

Ring Dips

Pushups

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100826 WOD

Max Minute Dips

Rest 5 Minutes

"Fight Gone Bad"

Three rounds of:

Thrusters, 20lbs Dumbells (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On a call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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100825 WOD

Power Clean

10,3,3,3

Rest 5 Minutes

"Bodyweight Fran"

21-15-9

Pullups

Broadjump Burpees

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100824 WOD

Max Minute Situps

Rest 5 Minutes

"GTO"

10-8-6-4-2
Ground to Overhead (135)
Burpees

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100823 WOD

"TOPO"

Run 1200m
21 pull ups
21 push ups
21 sit ups
21 squats


Run 800m
15 pull ups
15 push ups
15 sit ups
15 squats


Run 400m
9 pull ups
9 push ups
9 sit ups
9 squats

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100820 WOD

Weighted Pullups

10,1,1,1

Rest 5 Minutes

"Fabulous 50"

3 Rounds Of:

50 Pushups

50 Situps

50 Squats

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100819 WOD

Snatch

10,3,3,3

Rest 5 Minutes

"Run Out"
10 Rounds Of:
200m Run
Rest 45 seconds



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100818 WOD

Push Press

10,3,3,3

Rest 5 Minutes

"Fran"
21-15-9
Thrusters (95)
Pullups
 
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100817 WOD

Cleans

10,3,3,3

Rest 5 Minutes

"Danny"
AMRAP (20min)
30 Box Jumps
20 Push Presses
30 Pullups

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100816 WOD

Max Minute Pullups

Rest 5 Minutes

"Elizabeth"

21-15-9
Cleans (135)
Ring Dips


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100813 WOD

Back Squat
10,5,5,5

Rest 5 Minutes

"Becca"
AMRAP (30min)
10 Double Unders
20 Lunges
30 GHD Situps

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100812 WOD

Weighted  Dips

10,3,3,3

Rest 5 Minutes

"DT"

5 Rounds of:
12 Deadlifts (155)
9 Pwr Cleans (155)
6 Push Press (155)

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100811 WOD

Thrusters

10,3,3,3

Rest 5 Minutes

"Cindy"

AMRAP (20 Min)

5 Pullups

10 Pushups

15 Squats

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100810 WOD

OHS

10,3,3,3

Rest 5 Minutes

"Burpee Run"

Three Rounds Of:
400m Run
15 Burpees

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100809 WOD

Press

10,3,1,1

Rest 5 Minutes

"Bearcat"
4 Rounds Of:
25 Box Jumps
25 Swings (.25 of BW)
25 Deadlifts (BW)

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100806 WOD

Max Minute Box Jumps

Rest 5 Minutes

"Diane"
21-15-9
Deadlifts (225)
HSP

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100805 WOD

Deadlift

10,5,5,5

Rest 5 Minutes

"Yay Burpees"
100 Burpees

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100804 WOD

"Barbara"

Five Rounds Of:

20 Pullups

30 Pushups

40 Situps

50 Squats

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100803 WOD

“BEAR COMPLEX”

Five Rounds, Seven Reps each, where one rep is:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

-Bar cannot be placed on the ground, except between rounds, even to re-grip. Squats must break parallel. It is acceptable to go from the squats to the push press (thruster), but the clean and front squat are separate movements.

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100802 WOD

Front Squats
10,5,5,5

Rest 5 Minutes

"$5.99"
Five Rounds Of:
9 HSP
9 Pullups

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