WODs

AMRAP:  15 Minutes 10 Thrusters (65/45) 10 Pull-Ups 30 Double Unders

AMRAP: 15 Minutes 20 O/H Barbell Lunges (45/30) 15 Toes to Bar  

Chipper: 50 Box Jumps (RX:24/20 A:30/24) 50 Sh. Press (RX:45/30 A:65/45) 50 HR Push-Ups 50 Wall Balls (RX:10/6 A:20/14) 50 Good Mornings (RX:45/30 A:65/45) 50 ABMAT Sit-Ups

10,9,8,7,6, 5, 4, 3, 2, 1… Bent Over Row (S:95/65; Rx: 115/75) Box Jumps (30/24)

For Time:   Run 800m 50 SDHP Run 800m 30 SDHP (S1:55/35 S2:65/45 RX:75/55 A:95/65 BA:115/85)   *Competitors, you should consider doing a weight that you are afraid of, its OK if you don’t have a great time on the… Read more »

AMRAP In 20 Mins Of:   30 Mountain Climbers 20 KB Swings (52/35) 10 Pull-Ups (Anyhow)   Teens:   AMRAP In 15 Mins Of:   30 Mountain Climbers 20 KB Swings (24/18) 10 Pull-Ups (Box)    

*Effective until the new year:   *Wed. morning schedule will offer a 5am and 6am class ONLY led by Coach Carrie   Chipper:   50 Box Jumps (RX:24/20 A:30/24) 50 Sh. Press (RX:45/30 A:65/45) 50 HR Push-Ups 50 Wall Balls… Read more »

For Time:   100 Hammer Swings 1.5 Mile Ruck March (S:55/35 RX:65/45) (Top Of Hill + 800m)   Teens:   400m Plate Carry (15) 25 KB Deadlifts (52/44) 400m Plate Carry 25 KB Deadlifts      

Education:   KB Clean   AMRAP In 20 Mins Of:   20 DB Box Step-Ups (45/35/25/15) (20″) 50 Jump Rope Singles 20 KB Cleans (52/35) (Sub. KB Swings)   Core:   30 Slow Toes-To-Bar   Competitors:   Prowler Push Intro… Read more »

Heats from 3-5pm   The “Liberator” (O/H Squat)   15 O/H Squats (95/65) 1 rope climb Run 400m 12 O/H Squats 10 Pull-Ups Row 250m 9 O/H Squats 25 push ups 100m sandbag sprint 6 O/H Squats 25 jumping lunges… Read more »