Category Archives: WOD

All Out Effort! 4 Rounds of: Run 200 meters Rest 1 minute Run 400 meters Rest 2 minutes Maintain within 3-5 secs of each sprint.

For Max Load: Front squat, 3-3-3-3-3-3-3 Perform 5 Box Jumps after each set of 3 Front Squats then… L-sits 30 secs on/30 secs off for 6 mins

“Grace” 30 reps for time Clean & Jerk, 135 pounds Day 5 of:  A week with the ‘Girls’…What a great week!

“Barbara” 5 rounds for time.  Rest 3 minutes between rounds. 20 Pull ups 30 Push ups 40 Sit ups 50 Squats

“Diane” 21-15-9 225 pound deadlifts Handstand push ups

“Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Day 2 of…A week with the ‘girls’…

“Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps

10 rounds for time 10 Wall balls, 20/14 10 Knees to elbows 10 Good mornings

Tabata push ups then… As many rounds as possible in 15 minutes of: 50 Single-Unders 12 Kettle bell swings

Back Squat 3-3-3-3-3 reps