Tuesday September 1, 2015

Wod:

1,2,3,4,5,6,7,8,9,10

Ring push ups

Front squats 135/95lbs (unracked)

Monday August 31, 2015

Wod:

4 rounds for time

400m run

15 man makers 20/15lbs 

200m farmers carry with weights

Saturday August 29, 2015

Wod:

7 deadly sins
10 Chest to bar pull ups
20 toes to bar
30 DL 185/135
100 double unders
30 Box jumps 24/20
20 burpees
10 cleans 185/135

*Dont forget, the 90 day challenge starts on MONDAY!

Friday August 28, 2015

Wod:

10 minute AMRAP
run 100 meters will wallball 20/14
10 wall balls
20 sit ups with wall ball


*Dont forget, the 90 day challenge starts on MONDAY!

Thursday August 27, 2015

Wod:

Front Squat
3-3-3-3-3
(65%, 70%, 80%, 85%, 95%)

Strict Press
3-3-3-3-3
(65%, 70%, 80%, 85%, 95%)


*Dont forget, the 90 day challenge starts on MONDAY!

Wednesday August 26, 2015

Wod:

Annie:
50-40-30-20-10

Double unders (3:1)
Sit ups

*Dont forget, the 90 day challenge starts on MONDAY!

Tuesday August 25, 2015

Dirty 30!

30 Box jumps 24/20
30 jumping pull ups
30 KBS 53/35
30 lunges
30 knee to elbow
30 push press 45/35
30 super mans
30 wall balls 20/14
30 burpees
30 Double unders



*Dont forget, the 90 day challenge starts on MONDAY!

Monday August 24, 2015

wod:

15 minute amrap

5 power snatch
25 meter waiter walk (10 lbs plate in right hand then walking lunges back while holding plate
25 meter waiter walk - left hand

If you drop the plate there is a 5 burpee penalty

Saturday August 22, 2015

Wod: Coached!

Nutts:

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Friday August 21, 2015

Wod:

3 rounds for time

400 meter run
30 box jumps
30 wall balls

Thursday August 20, 2015

Wod:

21-15-9

Clean 135/95
ring dips

Wednesday august 19, 2015

Wod:

3 rounds for time

5 hand stand push ups
10 chest to bar pull ups
15 back squat 135/ 95

Tuesday August 18, 2015

wod:

5 round for time

20 wall balls
10 DL body weight

Monday August 17, 2015

Wod:

6 rounds for time

1 minute row
1 minute burpee
1 minute double unders
1 minute rest

Saturday August 15, 2015

Wod:

25 Double Unders
25 KBS 53/35
25 Sit ups
Run 400 Meters
25 Hang Cleans 95/65
25 supermans
run 400 meters
25 snatch 95/65
25 toes to bar
Run 400 meters
25 push press 95/65
25 dead lifts 95/65

Friday August 14, 2015

Wod:

15 min AMRAP
3 ground to overhead 35/45
6 bar facing burpees
9 Wall Balls

Thursday August 13, 2015

Wod:

Helen:

3 rounds
Run 400 meters
12 KBS
12 Pull ups

Wednesday August 12, 2015


wod:

8 min AMRAP

Do no set the bar down- 135/95

12 DL
9 power cleans
6 front squat
3 push press

Tuesday August 11, 2015


Wod:

15-12-9-6-3
Thrusters 95/65
Chest to Bar Pull ups
Hand release push ups

Monday August 10, 2015

15 min Amrap

20 Push Press 75/55
20 DL 75/55
50 double unders (3:1)

Cash out:
30 Turkish Get Ups (15 each side, alternating)

Saturday August 8, 2015

Wod


Partner wod!

Friday August 7, 2015

Wod:


one rep max

Push Jerk

Thursday August 6, 2015

Wod:

21-15-9

Deadlift- bodyweight
Double unders

Wednesday August 5, 2015

wod:

21-15-9

Manmakers 20/15
Double unders
Hand Stand Push Ups

Tuesday August 4, 2015

Wod:

6 rounds for time

100 meter Famers Carry 53/35
10 goblet squat 53/35

Monday August 3, 2015

wod:
Cameron will be coaching a pool wod at 4:45 pm.


Friday will be coached by Ashley this week