• WEDNESDAY 091714

    Posted on: September 16th, 2014 by Jana Mustard
    WOD
    For TIme:
    10 double unders
    10 Kettlebell swings 70/53
    20 double unders
    20 Kettlebell swings
    30 double unders
    30 Kettlebell swings
    40 double unders
    40 Kettlebell swings
    50 double unders
    50 Kettlebell swings

    TUESDAY 091614

    Posted on: September 15th, 2014 by Jana Mustard

    WOD

    “The Horrible Hundred”
    For Time:
    25 Deadlift 215/155
    25 Squat Clean and Jerk 125/85
    25 Thrusters  75/55
    25 Overhead Squat  45/35

    SATURDAY 091314

    Posted on: September 12th, 2014 by Jana Mustard
    WOD

    “Fight Gone Bad”

    3 rounds of:
    Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
    Sumo deadlift high-pull, 75 lb. (reps)
    Box jump, 20-inch (reps)
    Push press, 75 lb. (reps)
    Row (calories)

    In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    FREE SATURDAY 11AM

    For Time
    400m run
    21 burpee box jumps
    400m run
    15 burpee box jumps
    400m run
    9 burpee box jumps