2-19-15

1.

"The New Year Tester"

7 min amrap 

5 Front squats 

7 bar facing burpees 

(men 155-95-65/ women 115-65-35) 

2. 

3 min max KB swings 

3. 

10 min emom 15 sit ups

2-17-15

Watch for closings if weather is not great!

1.10 mins handstand practice

2.

750 meter row

50 steps overhead walking lunges 

25 burpee pull ups or jump and touch

2-12-15

Repeat 8-14-14

WOD:

100 push ups

100 sit ups

100 squats

100 mountain climbers

**break up however you want

Skill:

Plank hold tabata 

Work on mobility 

2-10-14

1: max wallball (without stopping)

2: 500 m row for time

3: 3 rds

10 burpee box jumps/ step ups

10 kb swings (not one arm)

2-5-15

1.

5 rounds for time

200 meter run

10 Power Cleans

2.

50 kettlebell swings for time

2-3-15

1.

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 

Sumo deadlift high-pull, 

Box Jump, 

Push-press, 75 pounds 

Row for 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.

2.

10 min emom

15 sit ups

1-29-14

1.

:SWOD:

deadlift 3x5

(40,50,60%)

2.

As far as possible in 25min:

1 Clean & Jerk

1 Round Cindy

2 Clean & Jerk

1 Round Cindy

.

.

.

10 Cleand & Jerk

1 Round Cindy

if you complete, record your time