Thursday 01/29/150

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Workout of the Day
Power – reach a 1RM Power Snatch Within 15 Minutes
then
9 Minute AMRAP
5 Power Snatch (115/75)
10 Box Jump (24/20)

Post your scores to the Whiteboard.

Wednesday 01/28/150

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Workout of the Day
Back Squat
Find your 1 rep max.
within 15 minutes
then
8 Rounds
20 Alternating overhead lunge in place with plate (45/25)
5 Burpee onto plate
Run around building

Post your scores to the Whiteboard.

Wednesday 01/28/150

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Workout of the Day
Back Squat
Find your 1 rep max.
Within 15 minutes
then
8 Rounds
20 Overhead Lunge in place with Plate (45/25)
5 Burpee jump onto plate
Run around building

Post your scores to the Whiteboard.

Tuesday 01/07/150

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Workout of the Day
Skill Day! Pick a skill and hammer it!
then
400m run
50 Kettlebell Swings (24/16)
30 Pullups
800m run
25 Kettlebell Swings (24/16)
15 Pullups
400m run

Post your scores to the Whiteboard.

Monday 01/26/150

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Justin

Workout of the Day
Power Clean
Find your 1 rep max.
within 15 minutes
then
18 Minute AMRAP
5 Power Cleans (155/105)
8 Toes to bar
11 Wallballs (20/14)

Post your scores to the Whiteboard.

Friday 01/23/150

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Workout of the Day
Overhead Squat
Find your 2 rep max.
within 15 minutes
then
Open WOD 14.2
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Continue to add 2 reps every 3 minutes until you can no longer complete 2 rounds in 3 minutes

Post your scores to the Whiteboard.

Thursday 01/22/150

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Happy BDay coach Lo!!! Dirty 30!!!

Workout of the Day
Mobility – take 10 minutes to address a mobility area you need
then
Open Wod 14.4
As Far as Possible in 14 Minutes
60 Calorie Row
50 Toes to Bar
40 Wallballs (20/14)
30 Power Cleans (135/95)
20 Muscle Ups
*Stagger the starts as needed

Post your scores to the Whiteboard.

Wednesday 01/21/150

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Workout of the Day
Shoulder Press
Find your 3 rep max.
Within 15 minutes
then
Open WOD 14.1
AMRAP 10 Minutes
30 Double Unders
15 Power Snatch (75/55)

Post your scores to the Whiteboard.

Tuesday 01/20/150

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Andy

Workout of the Day
Skill Day!! Spend 10 minutes on a skill
then
Open WOD 14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Bar facing burpees
*30 Minute cuttoff

Post your scores to the Whiteboard.

Monday 01/19/150

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Jess

Workout of the Day
Power – 1RM height Box Jump
then
Open Workout 13.2
Complete as many rounds/reps as possible in 10 Minutes
5 Shoulder to overhead (115/75)
10 Deadlift (115/75)
15 Box Jump (24/20)

Post your scores to the Whiteboard.