Heelys

November 15, 2018

WOD
"Heelys"

Rx
Partner 5000m Row
*Switch Every 500m
*One partner rows, other partner performs AMRAP
10 Toes 2 Bar
20m Walking Lunges
20m Broad Jumps

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Wild Thing

November 14, 2018

Strength
Push Press
Find 3 RM
12 Min

WOD
"Wild Thing"

Rx
10 Min AMRAP
10 Shoulder to OH (95/65)
25 Kb Swings (55/35)
10 Shoulder to OH (115/75)
25 Kb Swings
Continued...

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What's In The Box

November 13, 2018

WOD
"What's In The Box"

Rx
For Time
Reps 3-6-9-12-15-18-21
Pull-Ups
40 Double Unders After Each Round
Then
Reps 50-40-30-20-10
Air Squats 
BF Sit-Ups

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Klepto

November 12, 2018

WOD
“Klepto”

Rx
4 Rounds For Time
27 Box Jumps (24/20)
20 Burpees
11 Squats Cleans (145/100)

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The Silly Salmon

November 10, 2018

Strength
Front Squat 
Find 1 RM
12 Min

WOD
"The Silly Salmon"

Rx
3 Rounds
4 Min AMRAP, 1 Min Rest B/w Rounds
Reps 2-4-6-8-etc
Alt Pistols
Continued...

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The Dance

November 8, 2018

Partner WOD
"The Dance"

Rx
30 Min AMRAP
20m Bearcrawl
15 Plate Ground to OH (45/25)
10 Ring Rows (On Heals)
15 Med Ball Cleans (20/14)
20/15 Cal Row
*Both partners compete all work, Alt turns

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The Purge

November 7, 2018

WOD
"The Purge"

Rx
10 Rounds For Time, 40 Min Cap
5 Handstand Push-Ups
9 Straight Leg Sit-Ups (no a mat, arms crossed)
9 Burpees
13 Kb Swings (55/35)

Cash-Out
100 MB Russian Twists (20/14)

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The Corn Belt

November 6, 2018

Strength
Find 1 RM Squat or Power Clean
15 Min

WOD
"The Corn Belt"

Rx
5 Rounds For Time, 17 Min Cap
12 Power Cleans (115/80)
200m Run
21 Box Jumps (24/20)
* must step down, no jumping down

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The Gun Show

November 5, 2018

WOD
"The Gun Show"
For Time
50 Wall Balls (20/14)
4 Toes 2 Bar
100 Double Unders
40 Wall Balls
8 Toes 2 Bar
50 Double Undres
30 Wall Balls
12 Toes 2 Bar
50 Double Unders
20 Wall Balls
16 Toes 2 Bar
Continued...

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Bubba Gump

November 3, 2018

Partner WOD
"Bubba Gump"
10 Min AMRAP
10 Partner Deadlifts (370/250)
15 Partner Burpees

Rest 3 Min

10 Min AMRAP
Reps 10-20-30-etc
Shoulder to OH (135/95)
Box Jumps Overs (24/20)
*Break up reps b/w partners
Continued...

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Edible Undies

November 2, 2018

Strength
Back Squat
Find 3 RM
12 Min

WOD
"Edible Undies"

Rx
Reps 21-15-9-15-21 For Time
Thrusters (95/65)
Toes 2 Bar

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Shark Tank

November 1, 2018

Strength
High Squat Snatch/Hang Squat Snatch
Climb to Heavy Set
12 Min

WOD
"Shark Tank"

Rx
For Time, 16 Min Cap
15 Power Snatch (135/95)
15 Box Overs (24/20)
12 Power Snatch
15 Box Overs
9 Power Snatch
15 Box Overs
Continued....

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The Halloween Scaries

October 31, 2018

WOD
"The Halloween Scaries"

Rx
For Time
50 BF Sit-Ups
21 Kb Goblet Squats (70/55)
21 Pull-Ups
40 BF Sit-Ups
18 Kb Goblet Squats
18 Pull-Ups
30 BF Sit-Ups
15 Kb Goblet Squats 
15 Pull-Ups
20 BF Sit-Ups
12 Kb Goblet Squats
Continued...

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D-Generation X

October 31, 2018

Strength
Floor Press
Climb to a 5 RM
12 Min

WOD
"D-Generation X"

Rx
10 Min AMRAP
10 Ball Facing Burpees
30 Double Unders

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Cozy Marshmallow Dreams

October 29, 2018

WOD 
"Cozy Marshmallow Dreams"

Rx
4 Rounds For Time, 40 Min Cap
12 Clean and Jerks (135/95)
3 Rope Climbs
800m Run

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Texas Rattlesnake

October 27, 2018

Partner WOD
"Texas Rattlesnake"

Rx
2 Rounds
400m Partner Run
50 Wall Balls (20/14)
30 Burpee Box Overs (24/20)

Then

8 Min To Find 
1 RM Thruster

Then 

2 Rounds
Continued...

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Keg Stand

October 26, 2018

Strength
Clean Complex
Squat Clean/Hang Squat Clean/Squat Clean
Work Up to Heavy Set 
12 Min

WOD
"Keg Stand"

Rx
14 Min AMRAP
2000/1500m Row
Then
AMRAP
Reps 1-2-3-4-etc
Power Cleans (205/135)
Reps 2-4-6-8-etc
Strict Pull-Ups

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Show Camels

October 25, 2018

WOD
"Show Camels"

Rx
5 Rounds
20m OH Plate Walking Lunge (45/25)
60m Double Plate Farmers Walk (45/25)
15 Toes 2 Bar
40 Double Unders

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Sexy Softball Dad

October 24, 2018

Strength
Power Snatch
5x3 Reps @ 75% of 1 RM Power Snatch
12 Min

WOD
"Sexy Softball Dad"

Rx
17 Min AMRAP
10 Power Snatch (95/65)
10/5 Ring Dips
30 BF Sit-Ups

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Spinning Back Fist

October 23, 2018

Strength
Push Jerk
5-5-4-4-3-3-2-2-1-1 Climbing
15 Min

WOD
"Spinning Back Fist"

Rx
5 Rounds For Time, 14 Min Cap
30 Burpees
Then
5 Rounds
8 Shoulder to OH (135/95)
16 Box Jumps (24/20)
Then
30 Burpees

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