rest day

No classes today!
Baby shower!

rd

Rest Day

Run 5k

wod

"Recon"

2 Rounds for time.
Run 400m
25 Squats
Run 800m
25 Pullups
Run 400m
25 Pushups
Run 800m
25 Steps, Walking Lunge
Run 400m
25 Kettlebell Swings (1 Pood)

Post time to comments.


Tommy's Rear Naked Choke for the Gold

wod

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

Post time to comments.

wod

Rest Day

wod

400m Run

25 Box jumps
25 Pull ups
20 Push ups

4 Rounds for time.

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Deadlift

3-3-3-3-3

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Row 800m

50 Burpees
100 Sit ups

Row 800m

50 KB swings
100 Squats

Row 800m

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wod

Rest day.

wod

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

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wod

Run 1 mile

3 rounds of:
40 Squats
20 Box Jumps (20" box)

Run 1 mile

3 rounds of:
20 Dumbell or Kettlebell Snatches (35lbs each arm)
10 Dead Hang Pull ups

Run 1 mile

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wod

20 mins of:

10 KB swings 36#
5 Burpees
5 SDLHP 54#

Post rounds completed to comments.

wod

Rest day.

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"Annie"

50 - 40 - 30 - 20 - 20 - 10

Double unders
Sit ups

For time.

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Back Squat 5-5-5-5-5 reps

Post loads to comments.

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Ten rounds for time of:
12 Burpees
12 Pull-ups

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Rest day

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Mud run!

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7 Guys:

350 Pull ups
525 Push ups
700 Squats


6 Girls:

300 Pull ups
450 Push ups
600 Squats

-Only 3 Teammates can be working at one time.
-Penalties result in -20 Pull ups
-Losers do 50 Burpees.


Team Challenge
The ladies win it!

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3 rounds of:

800m run
50 Squats @ 45#
25 Burpees

For time.

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"Frannie"

21 - 15 - 9
Thrusters (65lbs)
Pull ups

Followed by:

50 - 40 - 30 - 20 - 20 - 10
Double unders (or standard jump rope x 3)
Sit ups

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10 Deadlift (225lbs)
Row 500 meters

8 Deadlift (225lbs)
Row 400 meters

6 Deadlift (225lbs)
Row 300 meters

4 Deadlift (225lbs)
Row 200 meters

2 Deadlift (225lbs)
Row 100 meters

WOD

Rest Day

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

wod

"Healy"

50-35-20

Deadlifts 135#
Kettlebell swings 54#
Knees to elbows
Box Jumps


Shane's first workout