WODs

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Wednesday, January 17, 2018

January 16, 2018

For time:

  • 100 Double Unders
  • 25 Toes to Bar
  • 80 Double Unders
  • 20 Toes to Bar
  • 60 Double Unders
  • 15 Toes to Bar
  • 40 Double Unders
  • 10 Toes to Bar
  • 20 Double Unders
  • 5 Toes to Bar

+

Yoga/Mobility 10-15 minutes

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Tuesday, January 16, 2017

January 15, 2018

3 Rounds for time:

  • Row 500m
  • 12 Power Snatch 115/75
  • 6 Bar Muscle Up

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Monday, January 15, 2017

January 14, 2018

10 min AMRAP

  • 50 Walking Lunge
  • 40 Air Squats
  • 30 Russian KB Swings, 53/35 or heavier

rest 5-10 minutes then,

3 sets for quality :

  • Glute Bridge Raises x 20-30 lighter weight
  • Side Plank on elbow x 30 sec/each
  • Candlesticks x 10-15 slow

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Friday, January 12, 2017

January 11, 2018

A) Snatch 1-1-1-1-1

B) Clean and Jerk 1-1-1-1-1

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Wednesday, January 9, 2017

January 9, 2018

With 30 minutes on the clock, complete in a team of 2:

As many rounds as possible of:

  • 1K Row
  • 50 No PushUp Burpee

 

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Tuesday, January 9, 2018

January 8, 2018

A) In 12 minutes, find a tough 5 rep Back Squat.

Level 2

3 Rounds for time:

  • 75 Air Squats
  • 25 Handstand PushUps
  • 15 L- PullUps

17 minute CAP

Level 1

3 Rounds for time:

  • 75 Air Squats
  • 25 Hand Release PushUps
  • 15 Strict PullUps

17 minute CAP

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Monday, January 8, 2017

January 7, 2018

GWEN

15 – 12- 9

  • Clean and Jerk

Each set must be unbroken.

You can rest at bottom but hands must stay connected.

The workout is not for time but for load.

Increase weight with each set. Rest as needed between sets.

 

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Friday, January 5, 2017

January 4, 2018

7 Rounds

  • 300m Row
  • 30 sec Side Plank (each side)
  • Rest 2 minutes

 

 

 

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Wednesday, January 3, 2017

January 2, 2018

A) Annie (10 minute CAP)

REST 5-10 minutes as a group

B) 5 rounds:

1 minute ON, 1 minute OFF

  • Wall Ball

REMINDER: Gym Meeting this Saturday (Jan 6th) at 10 am and Saturday, January 13th LUMBERJACK Fundraiser WOD. Hope everyone can make it! 

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Tuesday, January 2, 2017

January 1, 2018

A) Push Press 3RM

15 minute AMRAP

  • Row 250 meters
  • 15 Push Press, 135/95lbs
  • 15 Toes to Bar

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