Mon. Jan. 11-2016 WOD

WARM-UP 5 Pull ups 10 Box Jumps 10 KBS 10 Push Ups 10 Banded Squats STRENGTH Speed: 30 Box Jumps + 30 Pull ups WOD 5RFT / 15min 1 Farmers Carry (45/25 Plate in each hand) 5 Burpees Box Jumps 10 KBS...

Fri. Jan. 08-2016 WOD

WARM-UP 10 F. Squat  10 Push Press 9 Pull ups Shoulder Opener Hip Opener STRENGTH 1RM Split Jerk From Rack WOD Fran  12minCap  21 -15 -9 Thruster ...

Thurs. Jan. 07-2016 WOD

WARM-UP 25 DU 10 Wall Balls 10 OHS 5 Chin Ups 10 Cal Row STRENGTH 3 Min Max Burpee   WOD “Dice” 20min 1- Wall Balls (30/20) 2- Cal Row 3- KBS (70/55) 4- HSPU 5- Chin-Ups 6- OHS (bar) Everyone Get a Die 1st Roll Pick the Movement 2nd Roll is Number of...

Wed. Jan. 06-2016 WOD

WARM-UP 10 F. Squats  10 Push Press 20 DU Calf Strech High Knee & Butt Kicker   STRENGTH   1 RM F. Squat  WOD For Time/ 12min 30 Thruster 90 DU 20 Thruster 60 DU 10 Thruster 30...

Sat. Jan. 02-2016 WOD

Partner WOD  *Split all Reps “Daniel” 50 Pull-Ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pull-Ups...