9 Dec 2016

Barbara

5 rounds for time

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest 3 mins (mandatory)


8 Dec 2016

CF Total

2 1 rep max Clean

1 rep max Bench Press

1 rep max OH Squat


7 Dec 2016

Rowing Fran:

Row 1k

21 Thrusters 95\65 lb

21 Pull-ups

Row 500m

15Thrusters 95\65 lb

15 Pull-ups

Row 250m

9 Thrusters 95\65 lb

9 Pull-ups


6 Dec 2016

21-15-9

Toes to Bar

115\85lb Snatch


5 Dec 2016

5 Rounds For Time

Bike 2 miles

10 35lb dumbell squat clean


2 Dec 2016

Grace

30 reps of

135\95 lb Clean and Jerk


30 Nov 2016

4 rounds for time

1.5 pood turkish get-ups 5 per arm

run 400m


29 Nov 2016

Partner Wod (Build-A-Bear Complex) You and your partner complete the reps combined, rest and switch as necessary.  Use 1 bar for each team.

50 squat cleans 95\65-lbs

50 push-press 95\65-lbs

50 back squats 95\65-lbs

50 push-press 95\65-lbs


28 Nov 2016

1 rep max Deadlift

Then…

3 Rounds For Time

Row 500m

15 Thrusters 95lb

15 Bar over burpees


25 Nov 2016

Swim Wod

20 min AMRAP

swim 100m

30 squats

sub 2 min of arm bike if not swimming