WOD 1/26/17

WOD: Helen

3 Rounds for time:

400m run
21 KB swings (50)
12 Pull-ups

WOD 1/19/17

WOD: Random

Max Deadlift

Play on rings and parallettes

Flight Simulator (unbroken double under sets)
10-20-30-40-50-40-30-20-10

WOD: 1/12/17

WOD: the Chief

5-3min AMRAPS with 1min rest between each

3 Hang cleans (132/115)
6 Push-ups
9 Air squats

WOD: 1/5/17

WOD: Art of Manliness

5 Ring dips
5 Upside down ring rows
10 Box jumps (24)
100m lunge walk

WOD 12/27/16

WOD: We have rings!

For time:
Double unders (50-40-30-20-10)
Ring dips (10-8-6-4-2)
Toes to bar (10-8-6-4-2)

WOD 12/22/16

WOD - Holiday Sampler Platter

For time (running clock):

5 Rounds:
5 Pull-ups
10 Push-ups
15 Squats

4 Rounds:
8 Push press (95)
15 KB swings (50)

3 Rounds:
15 Box jumps (24)
15 Knees to elbows

2 Rounds:
20 Thrusters (45)
30 Sit-ups

1 Round:
50 Burpees

WOD 12/20/16

WOD: 12/20/16 - Row, row, row...

5 rounds for time:

25 calorie row
16 KB swings (70)
9 Burpee over rower