Jan 31, 2017

2-1-17 WOD

5 rounds for time of:
20 L pull-ups
16 ring dips

*30min cap

L1*
5 Rounds
12 strict pull ups or supine ring pull ups
15 Parallette/Box Dips

Challenge:

Tabata air squats

Jan 30, 2017

1-31-17 WOD

L2
12min AMRAP
15 toes to wall
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

L1
12min AMRAP
15 Sit ups
16 alternating lunges

Challenge: Turkish Get Ups, spend 15 min working up in load. Singles each side.

Jan 29, 2017

1-30-17 WOD

L2
Teams of 2
40 Thrusters (don’t exceed 95/65)
40 Chest 2 Bar
40 Burpee Over Bar
40 Thrusters
40 Pull Ups
40 Burpee Over Bar
40 Thrusters
40 TTB
40 Burpee Over Bar

CAP*35min

L1
15min Amrap
10 jumping pull ups
10 kb thrusters
10 burpees

Challenge: Thruster Technique

Jan 26, 2017

1-27-17 WOD

Challenge:
3x max ring dips

12 min AMRAP
8 Strict HSPU’S
6 burpee’s

10 pull ups

Jan 25, 2017

1-26-17 WOD

Challenge:
10 min EMOM
3 deadlifts @ around 65% 1RM
Scale as needed, do not exceed 65%

L2/L1
7x 250m row
Rest for 1:30 to 2:30 min between rounds,

Score each round

Jan 24, 2017

1-25-17 WOD

L2
4min Amrap
5 Med Ball or slam Ball Thrusters
5 K2E
Rest 2 Min
3M min Amrap
5 Med Ball Thrusters
5 K2E
Rest 2 min
2min amrap
20 K2E
With remaining time Max Thrusters

L1
13 min Amrap
10 Med Ball Squats
10 Sit ups
10 russian twists
30 Singles

Challenge: Warm up and In 8 Sets or less build to todays feel good heavy strict press. If heels leave floor or feet move, set is over. You guys know what feel good heavy means. If you happen to fail, no repeats here, move on!

Jan 23, 2017

1-24-17 WOD

L2/L1
1000m row buy in (L1- 500m row)
then
3rounds
10 straightsetable hang pwr cleans
20 burpee over bar (L1 10 burpee’s)
then
1000m row buyout (L1 500m row)

Challenge: bent over row 3x10 complete 1-2min plank between sets

Jan 22, 2017

1-23-17 WOD

L2
5 rounds
Every 90 sec
40 Du’s
10 push ups
Max OHS 75/45
1 min rest

L1
5 rounds
Every 90 sec
30 jump rope
8 push ups
Max goblet squats
1 min rest
*Note, if you do not get to the OHS/goblet squat, scale reps ass needed!

Challenge:
Take 10 to 15min
5X4
Power snatch (add load if form allows)
L1
Hang power snatch

Jan 19, 2017

1-20--17 WOD

L2
12 min AMRAP
250m row
10 burpee’s 
20 du’s

L1
12 min AMRAP
40 jump rope 
20 ring rows
20 sit Ups

Challenge:
10 min EMOM
3 power cleans (feel good heavy 3, perform as singles )

Jan 18, 2017

1-19-17 WOD

L2
Open 15.5
27-21-15-9
Cal. Row
Thrusters

L1
10min AMRAP
10 Goblet squats
10 push press
10 burpees no push up.

Challenge:
N/A

Jan 17, 2017

1-18-17 WOD

L2/L1
Monbo’s  endurance WOD

NO CHALLENGE!

Jan 16, 2017

1-17-17 WOD

L2
20 min AMRAP
400m run
30 air squats
20 push ups
10 pull ups

L1
18 min AMRAP
500m row
20 air squats
15 knee push ups
10 ring rows

Challenge :
2 sets
Max side plank
Max side plank other side!
Rest 60 seconds between holds

Jan 15, 2017

1-16-17 WOD

L2
21-15-9
Toes 2 bar
Box jumps
Push press 75/45. Stay on the lighter side!

L1
21-15-9
Toes 2 wall
Step ups
Push press

Challenge:
Handstand/ handstand walk practice
*work on getting in a handstand against the wall. Or practice freestanding with a spotter!!
*if you can handstand walk see how far you can, or see how long you can stay in a handstand walking!

Jan 12, 2017

1-13-17 WOD

L2
15 min AMRAP
100 du buy in
10 burpee box jumps
15 OHS *no more then 65/95

L1
15min AMRAP
200 jump rope buy in
12 box step overs
8 burpee’s
12 goblet squats

Challenge:
Handstand hold for time

Jan 11, 2017

1-12-16 WOD

4 rounds
Row 4 min
Rest 4 min
Score distance each round

Challenge:

No challenge  

Jan 10, 2017

1-11-17 snowpocalypse '17

WOD
L2
AMRAP 17
Teams of 2 (l1 - solo, complete 9 min amrap w/ 11 reps of each movement)
17 Power Snatch  (these should be light)
17 box jumps (l1 step up)
17 wall balls (l1 gobblet squat)
17 Hang Pwr clean
17 ttb (l1- V-up))

Challenge: Sumo Deadlift 7X2 (goal to increase load from previous weeks)


Jan 9, 2017

1-10-16 WOD

L2
9 min AMRAP
2 pull ups
2 KB swings
2 sit ups
4 pull ups
4 KB swings
4 sit ups
6 pull ups
6 KB swings
6 sit ups
8 pull ups
8 KB swings
8 sit ups
9…...ect…..add 2 reps each rounds
score total reps

L1
9 min AMRAP
10 ring row
10 kb swings
10 sit ups

Challenge:
3 sets
30 sec max burpee’s

3 sec rest

Jan 8, 2017

1-9-16 WOD

L2
40 front rack lunges 
40 Dus
20 T2B
30 Thrusters
30 burpee
20 T2B
40 dust
40 front rack lunges
*do not exceed 95/65lbs
20min Tim cap


L1
13min AMRAP
10 alt. Lunges 
8 toes 2 wall
6 burpee’s


Challenge:
Back Squat
5X5

Jan 5, 2017

1-6-17 WOD

2000m row
50 strict pull ups

Break Up as Needed.

L1
15min Amrap
1000mrow Buy in
15 sculling sit ups
15 ring rows

Challenge: Single Leg Romain Deadlift 3X10 each side. Complete 5 dips before and after each set. Add load if 5 in completed easily.

Jan 4, 2017

1-5-17 WOD

7minutes
25 Burpees to 6’’ Target (if you are a super ninja and won’t kick, stumble, or trip in any other fashion on erg, you may complete burpees over the erg. If you trip on erg, immediate 20 burpee penalty, so basically, dont touch the erg!)
500m row
Remaining time build to 1 rep clean and jerk.
*Add 10 Lbs to lift score if first part is sub 3 for girls, or sub 2:30 for guys. Subtract 10 lbs if its slower!

Challenge: Warm Up for Clean and Jerk Load!

L1 Option:
500m row for time.

Complete for Quality NOT TIME
30 Clean and Jerks

Jan 3, 2017

1-4-17 WOD

10 RFT
5 strict HSPU
8 Alt Pistols

L1
16 min amrap
12 stink bugs or box hspu or seated press
20 plate squats (when squatting hold plate out in front)
250m row

Challenge: 3 Rounds: 20 Death march steps, GHD 10-20 reps, Banded Good AM’s X 10

Jan 2, 2017

1-3-17 WOD

25 min Cap
Teams 0’ 2

50 cal row
50 burpee box jump overs
50 deadlifts
50 wall balls
50 dips
50 wall balls
50 deadlifts
50 burpee box jump overs
50 cal row

L1*
FT
50 Cal Row
50 Box Jump/Step up
50 Dead
50 Gobblet Squat
50 Paralet Dips or box Dips

Challenge: Set up for WOD

Jan 1, 2017

1-2-17 WOD

3Min Amrap
5 Thrusters
5 Burpee Over Bar
Rest 1min
5min amrap
7 Thrusters
7 Chest 2 C2B

L1
8min amrap
7 Gobblet Squat or KB thrusters
7 jumping C2b or jumping pull up
7 burpee

Challenge: Hang Squat Clean 7X1 build to todays feel good hang squat clean. Or stick with one load and build mechanics. No loss of mechanics.