WICKED F*CKIN WEDNSDAY.............

10 ROUNDS , FOR TIME................

- HEAVY K.B SWING x 5
- BOX JUMP x 5
- PLATE RAISES x 5
- PENDLAY ROW x 5
- RUN 200 M .

TO MAKE THIS MORE ADVANCED, WEAR A WEIGHTED VEST ( 20LBS AND UP )

TUESDAY'S W.O.D

TUESDAY.............


10 ROUNDS FOR TIME............

- 20 D.U
- FARMERS CARRY ( #135/#95 )
- BACK SQUAT x 20 ( #95/#65 )

NO SCALING THIS W.O.D

MONDAYS W.O.D

EVERYONE LOVES A LITTLE "METCON" TRAINING.......

- RUN 200 M
- K.B SNATCHES ( single arm 15/15 )
- RUN 200 M
- 25 MED BALL SQUATS
- RUN 200 M
- BURPEE PULL-UPS x 15
- RUN 200 M
- THRUSTER x 10 ( #135/#95 )
- RUN 200 M

REST DAY.........

" DIANE "

21-15-9 REPS OF .

- DEADLIFTS ( # 225/# 95 )
- HANDSTAND PUSHUPS.

ELIZABETH.........RxD

THURSDAY'S W.O.D........

FOR THE NEXT LITTLE BIT I WILL BE POSTING WOD's THAT I WILL BE USING TO PREP FOR THE UPCOMING "OVERDOSE" CROSSFIT CHALLENGE........ENJOY !!!!

ELIZABETH.......( 17 MIN. CUT OFF TIME )

21-15-9 REPS OF....

- POWER CLEANS ( WITH SQUAT )
- RING DIPS.

WEIGHTS ARE AS Rxd

MALES - #135
FEMALES - #95/65

TAAAAABATA............

THERE IS TWO DIFFERENT W.O.D'S FOR TODAY, CHOOSE ONE....

OPTION A - TREADMILL TABATA'S
- 12-15 % INCLINE / SPEED - 9/11
- 20 ON - 10 OFF = 4 MINUTES.

OPTION B - USING A 200M RANGE TRACK PERFORM THE FOLLOWING..
- RUN ONE STRAIGHT LANE.
- WALK AROUND THE BEND.
- SPRINT THE OTHER STRAIGHT LANE.
- THEN PERFORM 10 WEIGHTED CRUNCHES/10 BURPEES.

REPEAT THIS FOR A TOTAL OF 15 MINUTES.

POWER & GUTS.

MONDAYS W.O.D


TAKE 15 MINUTE TO FIND OUT YOUR 1 R.M ( UNLESS YOU'RE AWARE OF IT ALREADY )

THEN....

- BACK SQUAT ( use your 1RM _
- BURPEE PULLUPS x 5
- 30/60 sec break.....

REPEAT THIS PATTERN FOR 15 MINUTES.

FRIDAYS W.O.D

MULTI-W.O.D


W.O.D - A = AMRAP IN 15 MINUTES

- HANDSTAND PUSHUP x 5
- POWER CLEANS x 3 ( 85% )
- TOES 2 BAR x 10
- PUSHUPS x 10


W.O.D - B =

- 10/8/6/4/2 ....OF.....

- PULLUPS
- OVERHEAD SQUAT ( #45/#95 )
- K.B CRUNCHES


SKILL PRACTICE = DOUBLE UNDERS......

MONDAYS W.O.D


AS MANY ROUNDS AS POSSIBLE IN 15 MIN.


- WALKING LUNGES x 10 ( Knees touched the ground, holding a weight plate )
- D.U x 40
-THRUSTER x 3 ( 80 MAX )
- K2E x 10

4 ROUNDS, FOR TIME............

- DEADLIFTS x 5
- OVERHEAD PRESS SQUAT x 5
- RUN 200 M

SATURDAY'S W.O.D

SATURDAY'S W.O.D


4 ROUNDS..........

100 M WALKING LUNGE ( #25/#45 PLATE, OVERHEAD )
BOX JUMP x 30
WALL BALL SHOTS x 20
HAND-STAND PUSHUPS x 10

Let's Be Thankful..............

REST DAY............

Please take the time today to remember those who have fought for this country, those who have shed their last tear, drop of sweat, their blood, and the ultimate price........for this beloved country of ours, for our freedom, for so many rights we have, so many privileges........

I have been fortunate enough to have served with some of the best soldiers this country has to offer, I have had the privilege to serve for my country, to see what war brings, what life is like for others...........I have seen people pay the ultimate price, and in turn have had to bear the burden that the lifestyle has brought upon so many soldiers. But I would never take back any of it, would never trade it for anything.

So please, take time today to thank a soldier, don't thank them for their service though, thank them for their passion to protect and serve for this amazing country we are all fortunate to live in......

" ONCE A PATRICA, ALWAYS A PATRICA "

ALL OR NUTHIN !!!!

TODAY'S W.O.D IS GOING TO BE A CONSTANT 20 MINUTE EFFORT !!!!!

AS MANY ROUNDS AS POSSIBLE IN 20 MIN.........

- 20 M WEIGHTED FARMERS CARRY

- 20 M OVERHEAD PRESS WALK

- #90 SLED DRAG

- TORSO BAG TOSS x 10

- 200 M RUN

B.Y.O.B = BRING YOUR OWN BUCKET....

BEAR ........ COMPLEX !!!!

TUESDAY'S W.O.D...

" BEAR COMPLEX "

- IN 15 MINUTES, FIND YOUR 1R.M FOR BEAR COMPLEX ( Complete, not partial )

THEN.....

" ANNE " FOR TIME !

TAAAAAAAAAAAAABATA !

TABATA TRAINING.

20 SEC ON / 10 SEC OFF = 4 MINUTES.

- FRONT SQUAT #75/#45
- DEADLIFT #135/#95
- JACKNIFES
- RING DIPS

Do one exercise per TABATA, then move onto the next one.

FORTITUDE & MEASURE...........

" FORTITUDE & MEASURE "

TODAY'S W.O.D IS GOING TO SUCK........SO BRING IT ON !

2 ROUNDS........ FOR TIME.

- ROW - 100 CALORIES

- PUSH PRESS ( K.B = 35/70 ) x 20

- 40 D.U

- BOX JUMPS x 20 ( 24 inch )

- WALL BALL SQUATS x 20

- BENCH PRESS ( body weight ) x 20

- ROPE CLIMB x 1 accent

- RUN 200M

- BURPEES x 20

Break, and repeat accordingly. Depending on how many peeps are performing this, you can do it in pairs or one person at a time.....giving you a longer rest in between if going one at a time.....

There is no scaling of this WOD !!!

REST DAY !!!!!

" REST DAY "

SUCK IT UP........

WEDNESDAY'S W.O.D

* 5 ROUNDS *

- SINGLE ARM UPRIGHT ROWS ( using a barbell or K.B ) 8 per side.
- SINGLE ARM SNATCH ( using a barbell, or K.B ) 5 per side.
- 50 D.U

SKILL WORK

TUESDAY'S W.O.D

TODAY, FOCUS ON THE FOLLOWING SKILL/PRACTICE.

- PULLUPS ( RINGS )
- MUSCLE UPS ( BAR )
- HAND STAND / PUSHUP
- CLEAN ( light weight, practice set up and form )