07-11-2015


WOD #1

"Fortitude"
30 EMOM
Even: 15 Calories Row
Odd: 15 Burpees

06-11-2015


WOD #1
For time:
30 Burpee Muscle Ups


WOD #2
For time:
5 Rounds
20 Hollow Rocks
15'' Handstand Hold

05-11-2015


WOD #1
20 EMOM
Minute 1: 15 Wallballs
Minute 2: 15 Calories Row


WOD #2
Amrap 10
Sprint 100m
10 Hand Release Push ups
20 Front Squats 60/40

04-11-2015

WOD#1
1 Power Clean + 1 Hang Squat Clean
Work up to a heavy set


WOD #2
21-15-9
Push Press 60/40
Pull ups
*After each round 100m sprint

03-11-2015

WOD #1
For time:
Row 1000m
50 Toes2Bar
Row 750m
35 Toes2Bar
Row 500m
20 Toes2Bar


WOD #2
For Time:
45-30-15
Situps
Hip Extention
Hollow Hold (sec)

02-11-2015


WOD#1
Overhead Squat
1-1-1-1


WOD #2
3 Rounds for time of:
21 Deadlifts 80/60
7 Overhead Squats 

31-10-2015

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

30-10-2015

"Fittest In North Zone"

Workout 2

Amrap 7'

3 Cal Row
3 Burpees over the row

6 Cal Row
6 Burpees over the row

.
.
.

21..
21..

29-10-2015

"Joshie"

3 rounds for time

40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

28-10-2015

"Donny"

For time

21-15-9-9-15-21 reps of:
225 pound Deadlift
Burpee