"6-20-2014" WOD

Skill

Hand Stand Progression

METCON

3 Rds For Time:

Run 200m w/Med Ball

10 Squats

Run 400m

15 Pushups

Run 200m w/Med Ball

20 Lateral Lunges

Cash Out

20 Pullups

10 Wall Climbs

Knights of Mayhem "Hit Action 2012"

Great Workout and action from some friends.  Knights of Mayhem.

"6-18-2014" WOD

Warmup

2 min

Cross Country Skier

METCON

5 Rounds For Time:

Run Stairs

10 Burpee Box Jumps

Run Stairs

15 Lying Dumbbell Presses

Run Stairs

20 Froggy Jumps

Cash Out

40 Spiderman Pushups

"6-14-2014" WOD

Skill

Double Under Progression

WOD 

For Time:

3 clean and jerks

3 toes to bar

6 clean and jerks

6 toes to bar

9 clean and jerks

9 toes to bar

12 clean and jerks

12 toes to bar

15 clean and jerks

15 toes to bar

Cash Out

110 squats

55 side to sides

70 scissors

35 fire hydrants

65 pile' squat pulses

"JON JON" WOD

Warmup

2 min Jumping Jacks

Skill 

Double Under Progression

WOD

EMOM-4 Rounds

Heavy Bag Punches

Rope Waves

Box Step Ups

Bent Over Bench Hops

Spiderman Pushups

Wall Sit w/Plate

Cash Out

100 Squats

45 Side to Sides

70 Scissors

26 Fire Hydrants

40 Plie' Squat Pulses

"Grass Drills" METCON

METCON

20 min AMRAP

7 Med Ball Cleans

7 Pushups

100 Yard Sprint

"6-7-2014" WOD

Strength

15 Man Makers

WOD

For Time:

21-15-9-9-15-21

Deadlifts @155/125lbs

Burpees Over Bar

Ab Massacre

:30sec Each Exercise

V-Situps

Leg Lifts

Rotations

Situps (Ab Mat)

Bicycles

V-Situps

Leg Lifts

Rotations

Situps (Ab Mat)

Plank (1 Minute)

"The Mad Maddie" WOD

This WOD is dedicated to our one and only Madison.  Although she might complain and bitch, she kills it every day in class.  We will miss you Maddikins.

Warmup

Walking Lunges

Focused Stretching

METCON

3 Rounds

Team Competition

5 Burpees

Farmers Carry @25yards

5 Tire Box Jumps

Farmers Carry @25 yards

5 Froggy Jumps

Farmers Carry @25 yards

5 Tire Box Jumps

Farmers Carry @25 yards

5 Burpees

Cash Out

Wheel Barrow Walk @50 yards

Piggy Back Carry @50 yards

"6-4-2014" WOD

Warmup

100 Single Unders

METCON

4 Rounds For Time:

Run 400m

10 Squat Kicks

Run 200m w/Med Ball

10 Leg Lift Pushups

Run 600m

10 Jumping Lunges

Run 400m

10 Pushup Jacks

Cash Out

20 T2B or K2E

"Tears Will Fall" WOD

Warmup

2 Rounds

(Use the Length of the gym)

Walk the Floor

Front Roll

Broad Jump

Spiderman Crawl

Side Step Lunge

Beginner WOD

5 Rounds For Time:

12 Push Presses @45/30lbs

20 Box Jumps

Intermediate WOD--Jackie

For Time:

Row 1000m

50 Thrusters @45/30lbs

30 Pullups

Cash Out--Abs of Steel

:30 sec each exercise

Plank

Heel Touch

Pull-ins

Side Crunch

Russian Twist

Lying Plank

Mountain Climbers

Side Brace

V-Sit Hold

Hands Over Knees

"6-2-2014" WOD

Warmup

50 "4 Count" Jumping Jacks

Beginner WOD

4 Rounds Fro Time:

Row 250m

15 Air Squats

15 Hand Release Pushups

Intermediate WOD

4 Rounds For Time:

10 Box Jumps

Run Stairs

10 Sumo Deadlift High Pull @75'55lbs

Run Stairs

10 Hand Release Pushups

Run Stairs

10 Overhead Squat @25/15lb plate

Run Stairs

Cash Out--Wall Ball Hell

EMOM-2min

Wall Ball Toss (Back and Forth to Partner)

Wall Ball Toss (In Group Circle)

Wall Ball Toss (Partner #1 throws to Partner #2 and they roll it back)

Wall Ball Shots

"Shuttle That S*#T!!" WOD

METCON--Partner WOD

"Setup on a 30 yard field."

Zig Zag down Field

100 Thrusters @45/25lb bar

Walking Lunge with Bar back down the field

100 Kettlebell Swings

Partner Lunge back up field

Piggy Back Carry back to Start Line

Cash Out

50 GHD Situps on Tire

30 Tractor Tire Deadlifts