"8-11-2014" WOD

Warmup

60 "4 Count" Jumping Jacks

METCON

EMOM-1 min/Rest 1 min at end of Round

4 Rounds

Row

Squat Jacks

Walk The Floors

Lying Rope Climb

Dumbbell Thrusters

Knees To Elbows

Cash Out

25 Situps w/plate @35/25lbs

25 Russian Twists w/plate @35/25lbs

25 Hip Raises

25 Jump Ins

"8-8-2014" WOD

Skill

Double Under Progression

WOD--Kettlebell Mania

21 Turkish Getups (L)

50 Side to Side Lunges

21 Clean/Jerk (R)

50 Side to Side Lunges

21 Clean/Jerk (L)

50 Side to Side Lunges

21 Turkish Getups (R)

Cash Out

20 Power Cleans

20 Burpees Over Bar

"Run Day" WOD

Warmup

Focused Stretching

METCON

Run 1200m

50 Incline Pushups

50 Squats

Run 800m

40 Incline Pushups

40 Squats

Run 600m

30 Incline Pushups

30 Squats

Run 400m

20 Incline Pushups

20 Squats

Run 200m

10 Incline Pushups

10 Squats

"8-6-2014" WOD

Strength

"Bring Sally Up"

Back Squats @135/115lbs

WOD

2 Rounds

20 Bulgarian Lunge Jumps

20 Pullups

40 Close Hand Pushups

100 Jumping Jacks

25 Alternating Prisoner Crossover Lunge

20 Mountain Climbers

10 Burpee Pullups

10 Decline Spiderman Pushups

30 Med Ball V-Ups

15 Split Jump Lunge

"Wacky Wyndell" WOD

In Honor of our good friend Wyndell and someone who shows up every day and pushes himself till he's done and never gives in or gives up.  Gonna miss ya brother.  If you need anything let me know.

Warmup

60 "4 Count" Jumping Jacks

WOD

EMOM-1min Rotations-3 Rounds

Row

Incline Pushups

Air Squats w/25lb plate

Pullups

Hip Extensions

Box Step Ups w/25lb dumbbells

Cash Out

30 KB Swings

"500 Ab Destroyer" WOD

Warmup

Focused Stretching

WOD

25 Regular Crunches

25 Left Obliques

25 Right Obliques

25 Pulse Crunches

25 Mountain Climbers

25 Leg Lifts

25 Reverse Crunches

25 Regular Crunches

25 Bicycles

25 Plank Jacks

25 Sit Backs

25 In and Outs

25 V-Ups

25 Russian Twists

25 Mountain Climbers

25 Hip Raises

25 Heel Touches

25 Grasshoppers

25 Supermans

25 Jump Ins

Partner Cash Out

25 Jump Over Burpees

"Running Bear" WOD

Warmup

10 Pushups

10 Diamond Pushups

10 Wide Arm Pusups

10 Close Hand Pushups

METCON

7 Rounds

Run 200m

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Cash Out

30 GHD Situps