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Posted: December 10, 2014

Thursday, December 11th

Strength:

Push Press (Pause) - 5x4

Hopping Around, Running Wild

21-15-9 (with a 200m run between)

Single Leg Jump (R)

Slam Balls (30/20)

Ab mat Sit-ups

Single Leg Jump (L)

 

Posted: December 9, 2014

Wednesday, December 10th

Skills:

L-Holds - 5x5 (Max time)

Bounce and Grind

12 Minutes:

2 Box Jumps

2 Cleans (155/115)

4 Box Jumps

4 Cleans

6 Box Jumps

6 Cleans...

Reps increase by 2 each time until 12 minutes are up.

 

 

 

Posted: December 8, 2014

Tuesday, December 9th

Skills:

Pistols and Kipping

These are a Few of My Favourite Things

15 minute AMRAP

30 Pistols

15 Pull-ups

30 Calorie Row

Posted: December 7, 2014

Monday, December 8th

Strength:

OHS - 5x4

Triple Threat

3 RFT

12 Ring Dips

14 Mountain Climbers

18 KBSwings (72/53)

Posted: December 5, 2014

Saturday, December 6th

WOD FOR TOYS!

"Fight Gone Bad"

Posted: December 4, 2014

Friday, December 5th

Skill:

Speed Work

(Hurdles and Speed Ladder)

Happy Feet

5k for Time

Posted: December 3, 2014

Thursday, December 4th

Strength:

Push Press (pause) - 5x5

Let the Bodies Hit the Floor

4 RFT

10 Burpees

15 Wall-balls (20/14)

20 T2B

Posted: December 2, 2014

Wednesday, December 3rd

Skill: 

Seated Box Jumps - 5x5

Good Clean Fun

12 Minute EMOM 

3 Deadlifts

2 Hang Cleans (135/95)

Posted: December 1, 2014

Tuesday, December 2nd

Skill:

Double Unders

Crab Battle

100ft Crab Walk

75 Double Unders

50ft Crab Walk

25 Handstand Pushups

50ft Crab Walk

75 DU

100ft Crab Walk

Posted: November 30, 2014

Monday, December 1st

Strength

OHS - 5x5

"Isabel"

30 Snatches (135/95)

Posted: November 27, 2014

Friday, November 28th

Sumo Deadlift Max

Rolling with the Homies

100ft Cartwheels

21 - Muscle Ups

100ft Foward Rolls

15 - Muscle Up

100ft Handstand Walk

9 - Muscle Ups

100ft Duck Walk

Posted: November 26, 2014

Thursday, November 27th

THANKSGIVING TEAM WOD

Gobble Gobble

Posted: November 22, 2014

Sunday, November 23rd

Why you looking at this blog, it's Sunday... @!$*#!!

Posted: November 20, 2014

Friday, November 21st

Skill:

Double Unders

Turn Down for Squat... Drop it low, low, low

5 Rounds

15 Slamballs (30/20)

10 GHD Sit-ups

15 Back Squat (Body Weight)

Posted: October 30, 2014

Friday, October 31st

Happy Halloween 

4 Rounds for time

-10 Pistols

-31 Pumpkin Swings (53/35)

-20 Pumpkin Smash (30/20)

-14 Push-ups (hand release)

* Costumes are REQUIRED! :)