WOD

Tabata:

Squats
Push ups
Sit ups

Count reps

WOD

21-15-9

Power cleans
Squats

1 lap between sets

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

WOD

Rest day


Merry Christmas!

WOD

3 rounds of:

10 pull ups
15 thrusters
20 burpees

for time.

WOD

Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps

Post time to comments.

WOD

3 rounds of:

50 squats
25 reclined pull ups
10 ring dips
300m run with 54lbs

WOD

Run or row 5k

rest

Rest Day!

WOD

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Rest day

Rest Day

WOD

Weighted pull ups

1-1-1-1-1-1-1

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

WOD

Rest Day.

Catch up on the workouts you missed, and get some rolling in.





Vanilla Oreo Cookie Squats

WOD

Back Squat 5-3-3-3-1-1-1-1-1 reps

Post loads to comments.





Navids first day!

WOD

Angie

100 pull ups
100 push ups
100 sit ups
100 squats

For time.

WOD

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

Rest Day

Thank you to Harris International black belt Roy Dean teaching the Sun. night class.

WOD

Deadlift 3-3-3-3-3

WOD

21-15-9
Pull ups
Squats
Push ups

For time.

WOD

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

Post time to comments.

WOD

Rest Day

Catch up on the workouts you missed, and/or get some rolling in.

Paul putting the pressure on!

WOD

Front Squat 5-5-5-5-5 reps

Post loads to comments.

It's not the weight its the reps!

WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Rest day

or catch up on some old workouts!