Monday, April 27, 2015

Tuesday, April 28, 2015

WOD



20 Min AMRAP



10 Hang Power Cleans (135/95)


10 Med Ball Box Jumps (24/20# Men, 20/14# Women)

Monday, April 27, 2015

Hero WOD


Victoria


5 Rounds for time:


10 Thrusters (95/65)

14 Box Jumps (24/20)

12 Sumo Dead-lift High Pull

12 Burpees

27 Kettle-bell Swings (53/35)


In loving memory of Victoria Soto - Connecticut shooting - 

Hero teacher that died saving her students.



Victoria was a teacher for 5 years.  The tragedy happened in

 room 10 on 12/14/12 her life was cut short at the age of 27.

Thursday, April 23, 2015

Friday, April 24, 2015


WOD

7 Rounds
7 Toes to Bar
7 Hand Release Push Ups
21 Double Unders

Rest 5 mins then,


7 Rounds:

1 Rope Climb
10 Abmat Sit ups
15 Air Squats

Total time includes 5 min rest

Wednesday, April 22, 2015

Tuesday, April 21, 2015

Wednesday, April 22, 2015



WOD

10 Mins

***Find your max height box jump***

Then,

10-9-8-7-6-5-4-3-2-1

Med Ball Cleans (20/14)
Front Squat (135/95) ** No Racks/ Bar from the ground**
Box Jumps (24/20)

Monday, April 20, 2015

Tuesday, April 21, 2015



WOD

A. 5 RFT:

5 Wall Balls (30/20)
5 Bench Press (@ Body Weight)

**10 Min Time Cap**

B. Row 1000m For time

Monday, April 20, 2015



WOD

3 RFT:

50 Double Unders (150 Singles) 
75 Air Squats ( To target)