"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)