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Saturday WOD 2/16/19

For Time:Box Jumps (30,24)21-18-15-12-9-6-3(-) = 20 Goblet Squats (70,53)*Every 1:30 complete 10 Hollow Rocks 

Friday WOD 2/15/19

For Time: Buy In: 50/35 Calorie Assault Bike 4 Rounds:20 Sumo Deadlift High Pulls (95,65)40 Ab-Mat Sit-Ups Cash Out: 50/35 Calorie Assault Bike  

Thursday WOD 2/14/19

Build to a heavy set of 5 Push Press AMRAP 9: 9 Push Press (115,80) 18 Jumping Lunges

Wednesday WOD 2/13/19

10 Rounds For Time: 200m/150m Row 75m Farmers Carry (70,53) 1 Legless Rope Climb

Tuesday WOD 2/12/19

Front Squat: 5-4-3-3-3 (Building in weight) For Time: 21-15-9 Front Squat (135,95) Toes-to-Bar

Monday WOD 2/11/19

5 Rounds For Time: 10 Power Snatches (115,80) 15 Bar Facing Burpees 20 Box Jump Overs (24,20) *1 minute rest after each round

Sunday WOD 2/10/19

AMRAP 24: 1.0/.7 Mile Bike 200m Run 30 Goblet Lunges (70,53)

Saturday WOD 2/9/18

With a partner, on an 18:00 running clock: 0:00-6:00 AMRAP 6: 18 Pull-ups 18 Deadlifts (225/155) 6:00-12:00 AMRAP 6: 12 Chest-To-Bar Pull-ups 12 Deadlifts (275/185) 12:00-18:00 AMRAP 6: 6 Bar Muscle-ups 6 Deadlifts (315/205) *Split reps as desired throughout all 3 AMRAP’s

Friday WOD 2/8/19

EMOMx10 3 Back-squats (Across) “Karen” For Time: 150 Wallballs (20,14)

Thursday WOD 2/7/19

3 Rounds For Time: 40/30 Calorie Row 20 Dumbbell Burpee Box Step Overs (20″)(50,35)