10/1 WOD

Speed/Agility Warm up

Skill: Sprint

WOD: 10 Min AMRAP 

1 Sled Push 

5 Power Cleans 135/95

10 Box Jumps 24/20

9/30 WOD

Four Rounds for Time 

20 Back Squats 135/95

15 Bar Facing Burpees

10 Atomic Sit-ups 45/25

9/27 WOD

10,9,8..1

Kettle-bell Swings 53/35

KB Box Step Ups 

Goblet Squats 

200 meter run between each round

Skill 

KB Turkish get ups 

9/26 WOD

Un-Graceful Karen 

15 Clean and Jerks 135/95

150 Wallballs 20/14

15 Clean and Jerks 

9/25 WOD

Death by "SnatchBox"

Snatches and Box Jumps

1 Snatch 95/65

Rest remainder of the minute

2 Box jumps 24/20

Rest remainder of the minute

3 Snatches 

Rest remainder of the minute

Continue this sequence until you cannot complete the reps in the minute. 

9/24 WOD

Modified Bradshaw 

10 rounds for time of:

3 Handstand push-ups

225 pound Deadlift, 6 reps

12 Toes to Bar 

24 Double-unders

9/23 WOD

Tabata

Benchpress 135/95
Wall ball 20/14
Slam ball 30/20
Sled pull 45/0

9/19 WOD

Five rounds for time 

10 Handstand Push-ups 

10 Kettlebell Swings 70/53

10 Hip Extensions 

400 Meter Run 

9/18 WOD

Angie 

100 Pull ups 

100 Push ups 

100 Sit ups 

100 Squats 

9/16 WOD

9/16 WOD 

Five Rounds for Time

7 Deadlifts 225/155

14 Box Jumps 30/24

50 double under buy in

50 double under cash out

9/13 WOD

9/13 WOD 

FGB Style

5 Rounds

Thrusters (75/45)

KBS (70/53)

Slam Ball (30/20)

Burpees

Toes to Bar

9/12 WOD

9/12 WOD 

21-15-9

Bench press 135/95

Wall ball sit-up 20/14

Calorie row 

9/11 WOD

50 Deadlifts 135/95

100 Meter Run

40 Power Cleans

200 Meter Run

30 Front Squats

300 Meter Run

20 Power Snatches 

400 Meter Run

10 Push Presses 

800 Meter Run

Keep the same weight for all exercises. 

9/10 WOD

9/9 WOD

Whole lot-a Tabata

GHD Sit Up

Wall Balls 20/14

Sumo Deadlift High Pull 95/65

Sled Push 

Complete four tabata intervals, 20 seconds of work 10 seconds of rest, at each exercise. Do all four rounds before moving to the next exercise. Men's weight is 25 lbs added to the sled, women's weight is the sled. One rep is one length of the gym or approximately 40 feet. The workout is scored as total reps completed. 

9/9 WOD

10, 9, 8...1

Push Press Pull Ups 

Skill 

Push Press

5,5,5,3,3,1

9/6 WOD

30 Back Squats 95/65

30 KB Swings 53/35

200 Meter run

20 Back Squats

20 KB Swings

400 Meter Run

10 Back Squats 

10 KB Swings

800 Meter Run 

9/5 WOD

Lynne

5 Rounds Max Reps 

Body Weight Bench

Pull-ups (Strict)

Note: this workout has no time element. Take your time to get the max reps each round. 

9/4 WOD

Deadlift 295/185

12-9-6

Suicide Sprint between each round

Rest three minutes 

Repeat 250/165 

What's an atomic sit-up?

Check out this video. 

http://m.youtube.com/watch?v=CK2dC7c4aCw&desktop_uri=%2Fwatch%3Fv%3DCK2dC7c4aCw

9/3 WOD

WOD

4 Rounds for time

20 OH Walking Lunges 45/25

15 Atomic Sit-ups 45/25

20 Double Unders 

Skill 

OH Squat