April 30 – 12 Min AMRAP

  • 7 Power Cleans
  • 7 Jumping Pull Ups

April 29

  • Grace

April 28

  • 30 Toes to Bar
  • Dumpster Run
  • 30 KBS 53/35
  • Dumpster Run
  • 30 Pull Ups
  • Dumpster Run
  • 30 Wall Balls 20/14
  • Dumpster Run

April 27 – Partner WO- 3 People

  • 300 M Row
  • H Squat Clean 95/65
  • 1 person Row, 1 Person HS Clean, 1 Person Rest
  • when the Barbell Stops you can not Row. Switch as needed, the WOD is over when the rower is at zero.

April 26 – 21, 15, 9

  • Over Head Squats  135/95
  • Dead Lift 225/165

April  24

  • Helen

April  23

  • 21, 15, 9
  • KBS 53/35
  • Burpee
  • 5 min Rest
  • 3 RNDS
  • 12 Thrusters 65/45
  • 21 Push Ups
  • 5 Min Rest
  • 800 m run

April 22 – 5 rnds

  • 10 Back Squat 135/95
  • 25 sit ups

April 21 – 7 Rnds

  • 7 single arm Thruster 40/25
  • 7 single arm Thruster
  • 7 Pull Ups

April 20

  • Deadlift
  • 1-1-1-1-1-1-1

April 19 – 20 Min AMRAP

  • 1 Thruster
  • 2 Cleans
  • 3 Push Press
  • Dumpster run

April 17 – 3 RNDS

  • 21 SDLHP 95/65
  • 12 KBS 70/44
  • 800 m run

April 16

  • Filfthy Fifty

April 15 – 3 RNDS

  • 9 DB Cleans 40/25
  • 6 Thruster
  • 6 Pull ups

April 14 – 5 RNDS

  • 2 Min Body Weight Front Squat for Reps
  • 3 min Rest

April 13 – With a partner – 4 RNDS

  • 200 m Row
  • 20 Power Snatch
  • 20 Wall Balls

April 12

  • 400 m Run
  • 30 Dead Lifts 275/185
  • 800 m Run
  • 30 Push Jerk 135/95
  • 400 m Run

April 10

  • Clean Seminar
  • 2 Hours of Clean Technique and Cleaning

April 9 – 3 RNDS

  • 20 Hang Clean 115/75
  • 20 Wall Balls 20/14

April 8 – Over Head Squats- 5X5

  • Annie

April 7 – 20 min AMRAP

  • 3 Burpee
  • 6 Pull Ups
  • 9 Air Ssquats

April 6 – Ring Around the Barbell – 4 RNDS ascending – Last RND descending

  • Thruster to failure
  • Clean to Failure
  • Dead lift to Failure
  • 45 125
  • 55 135
  • 65 145
  • 75 155
  • 85
  • 95
  • 115

April 5 – 18, 15, 12, 9, 6, 3

  • KBS 53/35
  • Wall Balls 20/14

April 3 – 5×5 Snatch

3 RNDS

  • 6 OHS
  • 12 Box Jump
  • Dumpster Run

April 2 – 5 Rnds

  • 12 Thruster 135/95
  • 400 M Run

April 1 – With 3 or more people – 3 RNDS

  • 300 M Row- only 1 Rower
  • 30 Wall Balls
  • 30 KBS  53/35
  • 30 Box Jump
  • 30 Sit ups