August 31 – 5 RNDS

  • 12 Deadlifts 225/185
  • 24 Wall Balls 20/14
  • 12 Push Ups

August 30 – 3 RNDS

  • 5 Bear Complex
  • 15 Pull Ups

August 28

  • Fight Gone Bad

August 27 – 3 RNDS w/ Partner

  • 30 Cleans 95/65 (only one person at a time can lift)
  • 30 Burppees (only one person at a time can burpee)
  • 1 Circle run (one person to the dumpster, one person to the 400 and they meet in the middle)

August 26

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

  • SDHP 95/65
  • Double Unders
  • Weighted Sit Ups 40/25

August 25 – Diane

August 24

  • 50 Med Ball Cleans 20/14
  • 7 RNDS of
  • 7 Box Jumps 24/20
  • 7 Burpees
  • 50 Med Ball Cleans

August 23

complex= 1 Power Clean 135/95, 1 Clean, 1 Clean to Thruster

  • 50 KBS 53/35
  • 5 Complex
  • 40 KBS
  • 4 Complex
  • 30 KBS
  • 3 Complex
  • 20 KBS
  • 2 Complex
  • 10 KBS
  • 1 Complex

August 21 – Partner WOD

  • 400 M Run w/ 20 # Med Ball (take turns carrying)
  • 21,15,9
  • DB Thruster 40/25 (one person does the thrusters & one does the burpees then they switch)
  • Burpee
  • 400 M Run w/ 20 # Med Ball (take turns carrying)

August 20 – 3 RNDS

  • 7 Snatch 115/75
  • Dumpster Run

August 19 – 4 RNDS

  • 15 DB Push Jerk 50/30
  • 15 OH Walking Lunges Right Arm 50/30
  • 15 Box Jumps 24/20
  • 15 OH Walking Lunges Left Arm 50/30
  • 15 Box Jumps

August 18

  • 800 M Run
  • 30 Wall Balls 20/14
  • 30 Dumbbell Power Cleans 50/30
  • 400 M Run
  • 20 Wall Balls 20/14
  • 20 Dumbbell Power Cleans 50/30
  • Dumpster Run
  • 10 Wall Balls 20/14
  • 10 Dumbbell Power Cleans 50/30

Agust 17

  • OHS- 3-3-3-3-3-3-3   then
  • Tabata Hollow Rocks & Sit Ups

August 16 – The Chief 5 RNDS

  • 3 Min AMRAP
  • 3 Cleans 135/95
  • 6 Push Ups
  • 9 Squats
  • rest 1 Min

August 14 – Partner WOD

12 Min AMRAP

  • Row 200M while your partner does DL’s w/bands- count total DL’s

August 13 – 3 RNDS

  • 7 Back Squat 225/165
  • Crane Sprint
  • 14 Burpee Box Jumps 24/20
  • rest as needed

August 12 – 20 Min AMRAP

  • 5 Hang Power Cleans 95/65
  • 10 Push Jerk 95/65
  • 15 OHS 95/65

August 11

  • Dead Lift
  • 1-1-1-1-1

then- 7 Min AMRAP

  • 7 Pull Ups
  • 14 Double Unders

August 10 – 3 RNDS

  • 7 HSPU
  • 14 K2E
  • 21 Push Jerk 115/75

August 9

  • 50 Wall Balls 20/14
  • 15 Dumbbell Dead Lift 50/30
  • 15 Dumbbell Hang Power Clean 50/30
  • 15 Dumbbell Front Squat 50/30
  • 50 Push Ups (with hand release at bottom)
  • 15 Dumbbell Dead Lift 50/30
  • 15 Dumbbell Hang Power Clean 50/30
  • 15 Dumbbell Front Squat 50/30
  • 50 KBS 53/35
  • 15 Dumbbell Dead Lift 50/30
  • 15 Dumbbell Hang Power Clean 50/30
  • 15 Dumbbell Front Squat 50/30
  • 50 Burpees

August 7

  • Fran

August 6

  • 12 Press 115/75
  • 400 M Run
  • 12 Push Press 115/75
  • 400 M Run
  • 12 Push Jerk 115/75
  • 400 M Run

August 5

  • 800 M Run
  • 21 Squats
  • 21 Sit Ups
  • 400 M Run
  • 15 Pull Ups
  • 15 Burpee
  • 200 M Run
  • 9 HSPU
  • 9 Dumbbell Clean 40/20

August 4 – Thrusters off the Rack

  • 3-3-3-3-3
  • Last Set is the Heaviest

then

  • 21 Thrusters for Time from the deck 115/75

August 3 – 9 RNDS

  • 9 Front Squats 135/95
  • 9 Box Jumps 24/20
  • 9 KBS 53/35

August 2 – 3 RNDS

  • 3 Dead Lifts 315/205
  • 3 Dumbbell Cleans 50/30
  • Dumpster Run