Jan 30, 2014

1-31-14 WOD

10min AMRAP
2 floor wipers
5 wall balls
4  floor wipers
5 walls balls
6 floor wipers
5 wall balls
8 floor wipers
5 wall balls
10.......ect.

Challenge:Max ghd sit ups.

Jan 29, 2014

1-30-14 WOD

500m row
5 dead lifts 185/115
400m row
10 dead lifts
300m row
15 dead lifys
200m row
20 dead lifts
100m row
25 dead lifts

Challenge: 2 min Du's

1-29-14 WOD

Open 12.1

Challenge: 5X10 Jerk (work speed under the bar not load) that means stay light and work on form!

Jan 27, 2014

1-28-14 WOD

3RFT
400m run
10 hang squat cleans 95/65
10 power cleans 95/65

Challenge: 3 Min Max Front squats 75%1rm

Jan 26, 2014

1-27-14 WOD

11 min AMRAP
5 HSPU's (If HSPU's are easy do Deficit guys stack 2 45lbs plates girls 1 set 45lbs plates)
7 box jumps 24/20
9 T2B

Challenge:
Death by strict pull ups
EMOM add 1 strict pull up.
Note: "scale with lightest band possible, I don't want to see athlete scale and be able to strait set 20 pull ups in a row, but I would like to see you do around 5 in a row"- Coach Alex

Jan 23, 2014

1-24-14 WOD

500m row
21 T2B
500m row
15 T2B
500m row
9 T2B

Challenge:
10min EMOM3 Dead lifts @ 70% 1RM

Jan 22, 2014

1-23-14 WOD

10 min AMRAP
10 push ups
60 single unders/ or 20 Du's/ or 6 Triple unders
your choice on the jump rope work, once you pick one stick with it for that round. you can change your choice during WOD, just not in the middle of a round.

Challenge: 2 min HSPU

Jan 21, 2014

1-22-14 WOD

1-2-3-4-5-6-7-8-9-10
Cleans 135/95
V ups
200m run between each round


Challenge:Tabata sit ups

Jan 20, 2014

1-21-14 WOD

Fran
21-15-9
Thrusters 95/65
pull ups

Challenge:
thrusters 5-5-4-3-2-1-1

Jan 19, 2014

1-20-14 WOD

800m run
5 rounds
20 burpees
50 du's

Challenge: row for watts! Three pulls for max watts, no more then 7 trys.

Jan 16, 2014

1-17-14 WOD

21-15-9
Handstand push ups
T2B

Challenge:Ring suport for time

Jan 15, 2014

1-16-14 WOD

10 MIN AMRAP
1000m row buy in
5 pull ups
5 box jumps

Challenge: 2 Min Max Air Squats

Jan 14, 2014

1-15-14 WOD

CLAUDIA
5 RFT
20 KBS 53/35#
400m Run

Challenge: Max Du's or 10 min jump rope practice

Jan 13, 2014

1-14-14 WOD

15 min AMRAP
3 Dead lifts 135/95
1 push up
3 Dead lifts
2 push ups
3 Dead lifts
3 push ups
3 Dead lifts
4 push ups
3 Dead lifts
5 push ups......etc.

Challenge:
plank hold

Jan 12, 2014

1-13-14 WOD

2 min thrusters
1min rest
2 min sit ups
1min rest
2 min Row for cal.
1 min rest
2 min burpees

Challenge: 800m run

Jan 9, 2014

1-10-14 WOD

Grace
30 clean and jerks 135/95

Challenge:
High hang squat clean
Hang squat clean
Squat clean
7 sets (add load)
Remember "form before load"

Jan 8, 2014

1-9-14 WOD

3 Rounds
800m run
1min tight arch (superman hold)
40 sit ups

Challenge:
5 min single unders

Jan 7, 2014

1-8-14 E OD

1000m row
50 power snatch's (45/75)
30 hand release push ups

Challenge: work on goals

Jan 6, 2014

1-7-13 WOD

10min AMRAP
2 wall balls
10 Du's
4 wall balls
10 Du's
6 wall balls
10 Du's
8 wall balls
10 Du's
10 wall balls
10 Du's
12...........ect.


Challenge:
10 min EMOM
back squats
3x @ 65% 1RM

Jan 5, 2014

1-6-14 WOD

1-2-3-4-5-6-7-8-9-10
Burpee box jumps
10-9-8-7-6-5-4-3-2-1
C2B pull ups

Challenge:
Max pull ups

Jan 2, 2014

1-3-13 WOD

100 sit ups
60 floor wipers
40 pull ups
20 push ups
10 burpees

Challenge:
3x8 good mornings (DO NOT EXCEED 30% OF YOU 1RM DEADLIFT)

Jan 1, 2014

1-2-14 WOD

25 thrusters (95/65)
500m row
25 back squats(95/65)
1000m run

Challenge:
Front squat 3 sets of 10 @ 60% 1RM