WOD: 2-16-16

Pre WOD: 10 minutes to build to: Heavy set of 5 Back Squats 10 minutes to complete A heavier set of 4 3 heavier sets of 3 WOD: For time: 9 Squat Cleans (165/115) 12 Cal Row 7 Squat Cleans [...]

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WOD: 2-13-16

Team (3) WOD: For time: 5K Row One partner rows while the other two partners complete the following: 15 Burpees 50 Hang Power Clean (95/65) 15 Burpees 50 Shoulder to Overhead (95/65) 15 Burpees [...]

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WOD: 2-11-16

Pre WOD: 12 minutes to build to: 90% Front Squat WOD: 3 rounds for time of: 30 Wall Balls (20/14) 20 American Kettlebell Swings (32/24) 10 Handstand Push Ups 9 minute time limit == Please welcome [...]

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WOD: 2-10-16

Team WOD: For time: 1000M Row 100 Double Unders 900M Row 90 Sit Ups 800M Row 80 Push Ups 700M Row 70 Air Squats 600M Row 60 Box Jumps (24/20) 500M Row 50 Pull Ups 400M Row 40 Walking Lunges 300M [...]

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WOD: 2-9-16

Pre WOD:   (A)  Build to 90% of 1RM Deadlift  (B)  Take 90% of (A) and perform 3 sets of: 3 + 3 reps EMOTM for 3 minutes WOD:  3 rounds for time of: 10 Hang Power Cleans (135/95) 5 Wall Climbs 7 [...]

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WOD: 2-8-16

Pre WOD:  In 12 minutes build to: Heavy Squat Snatch WOD:  For time: 21 Overhead Squats (95/65) 15 Cal Row 9 Handstand Push Ups / 3 Wall Climbs 15 Overhead Squats (95/65) 15 Cal Row 15 Handstand [...]

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WOD: 2-7-16

Team (3) WOD: 20 min AMRAP of: 1 Burpee 1 Ground to Overhead (95/65) 1 Pull Up Each person does each exercise 1 time and when they are back to their starting exercise, you add 1 rep The team [...]

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WOD: 2-6-16

Team WOD: Alternating every 30 seconds for time: 100 Wall Balls (20/14) 750M Row 50 Thrusters (75/55) 25 Pull Ups 25 Thrusters 50 Wall Balls (20/14) 75 Pull Ups 1000M Row == Weightlifting [...]

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WOD: 2-5-16

WOD: 15 min AMRAP of: 10 Cal Row 20 Deadlifts (135/95) 20 Cal Row 20 Deadlifts (185/ 135) 30 Cal Row 20 Deadlifts (225/155) 40 Cal Row 20 Deadlifts (275/ 195) 50 Cal Row Deadlift AMRAP (315/ 225) [...]

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