Sep
    25

    Monday September 26, 2016

    18 Min AMRAP
    500m Row
    20 Burpees
    15 Push-ups
    10 Alternating DB Snatch 65/45

    3×1 Min Plank

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Sep
    23

    Friday September 23, 2016

    Partner Up!

    100 Box Jump Overs
    100 Deadlifts 225/155
    100 HSPU’s
    100 Calorie Row

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Sep
    22

    Thursday September 22, 2016

    Turkish Get-Ups
    – 10/Arm

    12 Min AMRAP
    200m Row
    7 Thrusters 135/95

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Sep
    20

    Wednesday September 21, 2016

    Build to a Max Clean & Jerk

    4 Rounds (NFT)
    10 Hollow Rockers
    10 V-Ups
    10 Weighted GHD Sit-ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Sep
    19

    Tuesday September 20, 2016

    For Time:
    10 Burpees
    20 KB Reverse Lunges 24/20
    30 KBS 24/20
    40 Air Squats
    50 Double Unders
    40 Air Squats
    30 KBS
    20 KB Reverse Lunges
    10 Burpees

    Rest

    Build to a 1RM Snatch

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Sep
    18

    Monday September 19, 2016

    10RFT
    5 TTB
    7 Front Squats 95/65 (No Racks)
    10 Push Press 95/65

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Sep
    16

    Friday September 16, 2016

    “Diane”
    21-15-9
    Deadlifts 225/155
    HSPUs

    Rest

    Build to a 2 rep Heavy Bench Press

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Sep
    14

    Thursday September 15, 2016

    Time for a retest!! Let’s see those summer improvements!

    5km run

    Running outdoors rain or shine. Please dress appropriately.

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Sep
    14

    Wednesday September 14, 2016

    27-21-15-9
    Wallballs
    Power Snatch 95/65

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Sep
    12

    Tuesday September 13, 2016

    20Min AMRAP
    8 Strict Pull-ups
    16 Box Jumps
    24 KBS 24kg/20kg

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.