Apr 30, 2019

5-1-19 WOD

Challenge: 5x3 Deadlift @80-90% 1RM

L2
For Time
50 Handstand Pushups

L1
50 Seated DB press

Apr 29, 2019

4-30-19 WOD

Challenge: 15 min to work on double unders
or find max unbroken set. Try to focus on arms
straight and “pinch a newspaper in your arm pit.”

L2/L1
WOD
3 sets of 3 min AMRAP
6 Alternating Pistols (L1- 1 leg squat to box)
12 Sit-ups
18 Double Unders (L1-singles)

Apr 28, 2019

4-29-19 WOD

Challenge: 5x3 Touch And Go Squat Snatches @ 80-90% 1RM
L1-Hang Power Snatch

L2
WOD
21-15-9
Power Snatch (95/65)
Bar Facing Burpees

L1
21-15-9
Power snatch

burpee

Apr 26, 2019

Friday 4/26
Friday Fun Day!
"Kelly"
5 Rounds for Time
400 M Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Apr 21, 2019

4-22-19 WOD

Challenge: Tabata Assault Bike for max cal
row if needed

WOD
16 min AMRAP
9 Burpees
7 Front Squats (135/95)

50 ft. Dumbbell Walking Lunge(50’s/35’s)

Apr 16, 2019

4-17-19 WOD

Challenge: Deadlift 3x10


WOD
10 Deadlifts (275/175)
20 Burpees
30 cal Row
40 Sumo Deadlift High Pulls(95/65)
30 cal Row
20 Burpees
10 Deadlifts (275/175)

4-16-19 WOD

Challenge: 3 sets of
10 Each side Single Arm Bent Row
10 Reverse Snow Angles

WOD
20 Min AMRAP
15 Pull-ups
20 Sit-ups
200 m run

4-15-19 WOD

Challenge: Back Squat 3x10

WOD
30-20-10
Wallballs (20/14)

Handstand Push-ups (L1-push press)

Apr 13, 2019

SAT WOD

Manion
7 Rounds for time:
Run 400m
29 Back Squats, 135/95

*In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

Apr 11, 2019

4-12-19 WOD

Challenge:
Max Chin above pull up bar hold
* scale with band if needed, make it difficult!

L2
12 min AMRAP
25 Box jumps
25 KB swings (53/35)
30 sec tight arch hold

L1
12 min AMRAP
20 Box jumps/ or step ups
20 KB swings

30 sec tight arch hold

Apr 10, 2019

4-11-19 WOD

Challenge:
Max Height box jump
*Take 10-15min starting low and working
up to a max height box jump.


L2/L1
4x400m run (scale 500m row if needed)

1 to 1 rest

Apr 9, 2019

4-10-19 WOD

Challenge
Post workout
3 rounds for quality
30 sec hollow hold
15-20 toes 2 wall
15-20 sit ups


L2/L1
4 Rounds (L1-3 rounds)
30/24 Cal. Row
20 Push Press (95/65)
(L1-scale load as needed)

Apr 8, 2019

4-9-19 WOD

Challenge:
Death by shuttle sprints,
Down and back 25 feet is one.

WOD
21-15-9
Chest to Bar Pull-ups

Deadlift (225/155)

Apr 7, 2019

4-8-19 WOD

Challenge:
N/A

L2/L1
3 rounds for time of:
15 power snatches
15 thrusters
1,000-m row (L1-500m row)
Men: 95 lb. (L1-scale load as needed)
Women: 65 lb. (L1-scale load as needed)

*stay at a weight light enough to maintain larger sets with good form

Apr 6, 2019

SAT WOD

Run 2 Miles
Rest 2-Minutes

20 Squat Cleans, 135#
20 Box Jumps, 24''
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24"
20 Squat Cleans, 135#
Rest 2-Minutes

Run 2 Miles
50min time cap

*L1- scale load, cut run and reps in half if needed

Apr 4, 2019

4-5-19 WOD

Challenge:
Post WOD
2x
Max side plank each side

L2/L1
3 Rounds for time
500mRow
25 Push ups (L1- knee push ups)

25 Toes 2 wall (L1-sit ups)

Apr 3, 2019

4-4-19 WOD

Challenge
Turkish get ups
Take 10 to 15 min to establish today's
feel good 3 each side
*start on back to stand, then from
standing back down to your back is one rep.


L2/L1
100 Du’s (L1-singles)
50 KB swings 53/35 (L1- scale load)
75 Du’s
30 KB swings
50 Du’s
10 KB swings

Apr 2, 2019

4-3-19 WOD

Challenge:
Gymnastics skill work.

6X2 min AMRAPS 2 min rest between.
4 Toes To Bar
4 Overhead Squat
5 Ring Dips

7 Pull-ups

Apr 1, 2019

4-2-19 WOD

Challenge:
N/A

L2
1 mile run
100 burpees
1 mile run

L1
800m run
50 burpee’s

800m run