051812

Warm Up 10 wall balls 10 ball slams 10 push ups 4 Rounds WOD Three rounds for time of: 50 Double-unders 40 Sit-ups 30 Medicine ball cleans, 20 pound ball 20 Pull-ups 10 Handstand push-ups

051712

Warm Up:
10 Lunges
10 Good Mornings
10 Air Squats
3 Rounds

WOD:
Deadlifts
5-4-3-2-1

Met-Con:
In 12 Minutes
1 Mile Run. With the remaining time do as many Snatches (95lb/65lb) as possible. Your score is the number of Snatches performed.
+135lb/115lb

3,2,1 GO!!!!!

051612 WOD

Warm-up:
1000m row
followed by 3 rounds of
10 ball slams
20 lunges (10 each leg)
30 knee high toe touches

WOD:
Three rounds for max reps.
1 minute at each station
Toe-to-bar
Thruster (75/55)
KB swing (53/35)
Burpee plate jump (25lb plate)
"rest 1 minute between each round"

051512

Warm-up: With a PVC perform the following: 15 shoulder dislocates 15 overhead squats 15 good mornings 3 rounds Strength WOD: Overhead Squats 3-3-3 WOD “BLACK JACK” Each Pair = 21 For time: 20 Push-Ups, 1 Sit-Up 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Up 17 Push-Ups, 4 Sit-Ups 16 Push-Ups, 5 Sit-Ups 15 Push-Ups, 6 Sit-Ups 14 Push-Ups, 7 Sit-Ups 13 Push-Ups, 8 Sit-Ups 12 Push-Ups, 9 Sit-Ups 11 Push-Ups, 10 Sit-Ups 10 Push-Ups, 11 Sit-Ups 9 Push-Ups, 12 Sit-Ups 8 Push-Ups, 13 Sit-Ups 7 Push-Ups, 14 Sit-Ups 6 Push-Ups, 15 Sit-Ups 5 Push-Ups, 16 Sit-Ups 4 Push-Ups, 17 Sit-Ups 3 Push-Ups, 18 Sit-Ups 2 Push-Ups, 19 Sit-Ups 1 Push-Up, 20 Sit-Ups For Time (17 Minute Cut-Off) 3,2,1 GO

051412 WOD

Warm Up:
50 Double Unders
10 Toes to Bars
10 Box Jumps

WOD:
7 Clean and Jerk (115lb/95lb)
200m Run
7 Front Squats (115lb/95lb)
15Min AMRAP

3,2,1 GO!!!!

051212 WOD

Warm-up:
6 rounds of "Cindy" (not for time)
5 pull-ups
10 push-ups
15 air squats

WOD:
In 3 Minutes:
Run 400M (scale down to 300m if you need to)
8 Burpees
with the time remaining do as many Double-unders as Possible.
5 Rounds (Rest 1.5min between each Round)
Your Score is your total amount of Double-unders.

5/11/12

Warm Up:
10 Lunges
10 Jumping Lunges
10 Air Squats
10 Jumping Air Squats
3Rounds

 WOD
In teams of 2
2 rounds of
80 Wall Balls
40 sit ups
Immediately followed by
3 rounds of
30 Box Jumps
 30 Push Ups

051012

Warm Up:
Junk Yard Dawg

WOD:
Power Clean
3-3-2 (Find your 1 Rep max after your last set.)
Squat Clean
3-3-2 (Find your 1 Rep Max after your last set.)

Met-Con:
200M Run
15 Air Squats
10 Toes to Bar
13Min AMRAP

3,2,1 GO!!!

050912 WOD

Warm Up:
500m Row

10 Knees to Elbows
12 Push Ups
15 Ball Slams
2 Rounds

WOD:
1200m Run
50 Thrusters (45/35)
100 Sit-ups
150 Double-unders
1 Round for Time
(Scale as needed.)

5/8/12

Warm-up: With a PVC perform the following: 15 shoulder dislocates 15 overhead squats 15 good mornings 3 rounds Strength WOD: Front Squats 3-3-3-3 Finisher Death by 10 meters