November 1, 2017

Complete 5 rounds for time of:

30 Calorie Row

30 GHD's or SL Sit Ups

Strength wod:  Back Squat  80%  5X3

December 21, 2015

Featured picture :  Karen December 2011

 

Complete two rounds for time:

1600 meter run or 2000 meter row

50 Pull ups 

Strength wod:  Back Squat  1 rep max

 

December 19, 2015

Featured picture:  Maria December 2011

 

Partner blind draw:

30 minute AMRAP:

10 Deadlift (275/185)

20 Burpees

30 Box Jumps (24/20)

40 Body Squats

December 18, 2015

Featured picture:  Cade Woodhead December 2011

Hang Squat Clean 5-5-3-3-3-1-1-1-1

Shoulder Press 1-1-1-1-1

Push Press 1-1-1-1-1

Bench Press 1-1-1-1-1

December 17, 2015

Featured picture:  Aimee December 2011

 

Complete as many rounds as possible in 20 minutes of:
15-ft. rope climbs, 2 ascents
20 one-legged squats, alternating
40 double-unders

 

Strength Wod:  Deadlift  85%  3X3