"The word impossible is not in my dictionary."

Strength:

• Pull up progression

WOD: 
5RFT

• 16 offset KB step ups
• 18 offset suitcase walking lunges
• 20 burpees

*Napoleon Bonaparte

"BIG BAD BEV"

Power clean 5x3+2/5LB

12 MIN AMRAP

30 double unders

5 power cleans(135/95)

30 double unders

10 HSPU

(HSPU sub will be KB push press(24/16)

"Never, never, never give up."

Strength:
5RNFT:

• 5 Tire Flips
• 15 Bulgarian Goat Bags

WOD:
EMOTM for 18min

• 10 (5L/5R) single arm KB Swings (20k/12k)
• 8 (4L/4R) single arm KB Push Press (20k/12k)
• 6 (3L/3R) single arm KB thrusters (20k/12k)

*Winston Churchill

"DIABLO"

Back squat based of last weeks 1RM

1×5@50%, 1×5@60%, 1×3@70%, 6×2@80%

5RFT

12 KB walking lunges(24/16)

12 ring dips 

100m sprint

"The die is cast."

Strength:
5RNFT

• 5-8L/5-8R tall kneeling singe arm bottoms up kettle bell strict press
• 25m hand over hand sled pull (AHAP)

WOD:

• 2-20 ring rows
• 20-2 box step overs
• 20 double unders between each set

*Julius Caesar

5 RM

Deadlift 5RM 

5RFT

10 deadlifts(bodyweight)

10 KB swings(24/16)

10 burpee pull ups

“Nobody likes a clown at midnight”

WOD A:
3-5 RNFT

• 50m suitcase carry
• 5 left/5 right box supported KB row
• 50m waiter’s walk
• 5 left/5 right KB floor press

WOD:
Tabata - 1 min rest between each full Tabata

• Sledge Hammer Swings
• Calorie Row
• Kettlebell Swings (24k/16k)
• Double Unders

______________________________

post name plus lowest score to board

*Stephen King

IF IT WAS EASY THEN EVERYBODY WOULD BE DOING IT

Strict press 5x3+2/5LB 

2 MINS max effort ground to overhead(95/65)

rest 2 mins 

EMOTM for 8 mins 

25m prowler push/sled pull

rest 2 mins 

2 MINS max effort shoulder to overhead(95/65)

“It was the best of times, it was the worst of times.”

Strength:
5RNFT

• 8L/8R Single Leg RDL (AHAP)
• 10 Goblet Squats (AHAP)

WOD:
5RFT

• 3 laps
• 10 (5L/5R) Single Arm Kettlebell Cleans
• 25 sit ups

_______________________

post name and time to board

*Charles Dickens

CHIN UP OLD SON

Chin ups 3x max effort 

TEAM WOD(2) One person works at a time, reps can be broken up as the team wishes you have to complete each exercise before moving on.

Row 1k switching every 250m 

60 push ups 

50 overhead walking lunges(45/25)

40 KB goblet squats 

30 toes to bar 

20 burpees 

10 ring dips 

Row 1k

"So it goes."

Strength:

• Pull up progression

WOD: (21 Nov 2014)
For time:

• 21 Slam Balls (18k/12k)
• 3 Wall Balls (20#/14#)
• 1 Lap
• 18 Slam Balls
• 6 Wall Balls
• 1 Lap
• 15 Slam Balls
• 9 Wall Balls
• 1 Lap
• 12 Slam Balls
• 12 Wall Balls
• 1 Lap
• 9 Slam Balls
• 15 Wall Balls
• 1 Lap
• 6 Slam Balls
• 18 Wall Balls
• 1 Lap
• 3 Slam Balls
• 21 Wall Balls
• 1 Lap

________________

post name and time

*Kurt Vonnegut

PENALTY

Power clean 5x3+2/5LB

3RFT

6 hang power cleans(95/65) 

9 front squats(95/65) 

1 lap

Each time the barbell is dropped during the clean and front squat do a 5 burpee penalty.

"still I rise"

Strength:
5RNFT:

• 50m Prowler Push (90#/70#)
• 15 Bulgarian Goat Bags tempo 3 sec down, 1 sec up (AHAP)

WOD:
For Time:

• 50 Double Unders
• 5L/5R KB Thrusters
• 40 Double Unders
• 5L/5R KB Thrusters
• 30 Double Unders
• 5L/5R KB Thrusters
• 20 Double Unders
• 5L/5R KB Thrusters
• 10 Double Unders
• 5L/5R KB Thrusters

_______________________

post name and time to board

*Maya Angelou

DA RUCKUS

Back squat 1RM 

"Da Ruckus"

12 MIN AMRAP

10 box jumps(24/18)

8 KB thrusters(20/16)

6 pull ups

"We’re all mad here."

Strength:

• 5 - 8 dips
• 8-10 dumbbell lateral raises

WOD:
8 RFT

• 8 (4L/4R) Single Arm Kettlebell Push Press (20k/12k)
• 10 Kettlebell Swings (20k/12k)
• 12 Burpees

_______________________

post name and time to board

*Lewis Carroll

1 RM

Deadlift 1RM

10 MIN AMRAP

5 OHS(95/65)

10 Deadlift(95/65) 

5 pull ups

Conditioning: 20 March 2015

Strength:
5RNFT

• 5L/5R Tall Kneeling Bottom’s Up Single Arm Strict Press
• 5L/5R Box Supported KB Bent Over Row

or

• Pullup progression

WOD:
3RFT

• Partner A runs 2 laps
• Partner B rows for calories
• Partner B runs 2 laps
• Partner A runs for calories
• 60 KB swings - partners can work at the same time

________________________

post names and time to board

OVERHEAD

Strict press 5x3 +2/5LB

4RFT 

6 KB push press right arm(24/12) 

20m overhead farmer carry right arm

12 burpees 

6 KB push press left arm

20m overhead farmer carry left arm 

12 burpees 

this is one round

Conditioning: 19 March 2015

Strength:
5RNFT

• 50m Farmers Carry
• 5 - 8 Goblet Squats (increase weight)

WOD:
18min AMRAP

• 14 Over Head Walking Lunges (45#/25#)
• 10 Toes-to-Bar
• 14 Slam Balls (18k/12k)
• 10 Push Ups 

______________________________

post name and rounds + reps to board

OTMEM

OTMEM increasing 1 rep per minute strict pull ups/ring rows 

5RFT

5 Power snatch(95/65)

10 Toes to bar 

20 Double unders 

Conditioning: 18 March 2015

Strength:

• Pullup progression

WOD:
21-18-15-12-9-6-3

• Burpees
• Abmat sit-ups 
• Double Unders

_______________________

post name and time to board

BIRD

Power clean 5x3 + 2/5LB

8 MIN AMRAP

5 power clean to over head(135/95)

7 ring dips 

Conditioning: 17 March 2015

Strength:
5RNFT

• 5 tire flips
• 5L/5R lateral lunges (increase in weight)

WOD: (3 Oct 2014)
Partner WOD:

• 3 RFT 
• 500m row
• Max rep wall balls

*rest 60 seconds between rounds
one partner rows, the other does wall balls, then they switch (one round = both partners row and wall ball)

_____________________________
post names and  time + reps to board

GOING FOR DOUBLES

Back squat 3x2@ 95%

"Triple play"

5 MIN AMRAP

3 wall walks 

6 deadlifts(135/95)

Rest 2 mins 

5 MIN AMRAP

4 KB single arm thrusters(20/12)

8 Pull ups 

Rest 2 mins

5 MIN AMRAP

5 KB swings(24/16) 

10 Ball slams(18/12)

Conditioning: 16 March 2015

Strength:
5RNFT

• 5-8 Dips 
• 10 Strict Ring Rows
• rest 60 sec between sets

WOD:

• 1-10 Box Jumps
• 20-2 KB Swings
• 1 Lap between each round

_______________________

post name and time to board

"THEY COME IN THREES"

DeadLift 3x1@95%

3min AMRAP

2 pull ups 

8 deadlifts(135/95)

rest 2 mins 

3min AMRAP

4 power cleans(135/95)

4 pull ups 

rest 2 mins 

3min AMRAP

4 front squats(135/95) 

8 toes to bar

Conditioning: Lucky 13

Strength:
3RNFT

• 50m suitcase carry - left (AHAP)
• 40m waiter’s walk - left
• 50m suitcase carry - right
• 40m waiter’s walk - right

WOD:
7min AMRAP

• 13 double unders
• 13 push ups
• 13 abmat sit-ups

rest 2 min

then repeat as RFT using rounds and rep from AMRAP

___________________________________
post name and rounds+reps & time to board

"TWIST AND SHOUT"

Strict press 5x3 increasing 2LB from last week 

12min AMRAP

5 KB push press(24/16)

20 russian twists(45/25)

30 double unders

Conditioning: 12 March 2015

Strength:
5RNFT

• 8L/8R Single Leg RDL (AHAP)
• 10 Goblet Squats (AHAP)

WOD:
For time:

• 500m row (sub run 3 laps)
• 50 slam balls
• 400m row (sub run 2.5 laps)
• 40 slam balls
• 300m row (sub run 2 laps)
• 30 slam balls
• 200m row (sub run 1.5 laps)
• 20 slam balls
• 100m row (sub run 1 lap)
• 10 slam balls

_______________________

post name and time to board

"NO ONE SAID IT WAS EASY"

35 strict pull ups/ring rows for time 

18min AMRAP

Sled drag/prowler push 30m(90/60lb)

15 box jumps(24/18) 

12 ball slams(18/12)

9 renegade rows DB(35/20lb) KB(16/8kg)

Conditioning: 11 March 2015

Strength:
Pull up progression

WOD: (15 Dec 2014)
For time:

• Run 2 Laps
• 10L/10R kb thrusters (20kg/12kg)
• 15 pull ups
• Run 2 laps
• 8L/8R kb thrusters (20kg/12kg)
• 12 pull ups
• Run 2 laps
• 6L/6R kb thrusters (20kg/12kg)
• 9 pull ups
• Run 2 Laps
• 4L/4R kb thrusters (20kg/12kg)
• 6 pull ups
• Run 2 laps

_______________________

post name and time to board

"OTMEM"

Power clean 5x3 increasing 2/5lb from last week 

EMOTM for 12 mins 

2 power cleans(135/95)

4 burpees 

8 KB swings(24/16)

Conditioning: 10 March 2015

Strength:
5RNFT:

• 8L/8R Lateral Lunges 3 sec down, 1 sec up(AHAP)
• 15 Bulgarian Goat Bags tempo 3 sec down, 1 sec up (AHAP)

WOD:
15min AMRAP

• 10 Burpees
• 12 KB Swings (24k/16k)
• 15 Offset suitcase lunges (24k/16k)

______________________________
post name and rounds + reps to board

"DYNAMIC"

Back squat 3x3@90%

5 RFT

10 dynamic push ups(45lb/25lb)

10 pull ups 

Conditioning: 09 March 2015

Strength:

• 8-10x2 Dumbbell External Rotations
• 8-10x2 Powell Raise
• 8-10x2 Trap 3 Raise

WOD:
6 - 2 minute rounds

• Rounds 1, 3, & 5 - 1 lap then max wall balls
• Rounds 2, 4, & 6 - 1 lap then max burpees

*rest 1min after rounds 2 & 4

__________________________
post name and total reps to board

"3x3"

DeadLift 3x3@90% 

12min AMRAP

3 hang power snatches(95/65)

6 push ups 

6 burpees

Conditioning: 06 March 2015

Strength:
3 RNFT

• 50 m farmer’s walk
• 10 Double Kettlebell Front Rack Squat
• rest 90 sec

WOD
5RFT

• 20 Push-ups
• 20 KB Swings (24k/16k)
• 20 Double Unders

_______________________

post name and time to board

"ANNIE"

Strict press 5x3 add 2/5lb 

"Annie"

50-40-30-20-10

Double unders 

Sit ups

Conditioning: 05 March 2014

Strength:
5RNFT

• 5L/5R Box Supported Bent Over Row (AHAP)
• 5L/5R Single Arm Kettlebell Floor Press (AHAP)
• 90-120sec. rest

WOD
For time:

• run 1 lap
• 15 box step overs
• 15 double KB Push Press (20k/16k)
• 15 renegade rows (push up + l pull + r pull = 1)
• run 2 laps
• 20 box step overs
• 20 double KB Push Press (20k/16k)
• 20 renegade rows
• run 3 laps 
• 25 box step overs
• 25 double KB Push Press (20k/16k)
• 25 renegade rows
• run 4 laps

_______________________

post name and time to board

"DIP AND LUNGE"

2 pull ups OTMEM for 12 mins 

10-9-8-7-6-5-4-3-2-1  ring dips

20-18-16-14-12-10-8-6-4-2 slam ball lunges(18/12) slam ball rests on shoulder 

Conditioning: 04 March 2015

Strength:

• 3x5 Weighted Pull-ups
• 3x5 Dips (can be weighted)

or 

• Pull-up Progression
• 3x5 Dips

WOD:

4 rounds for reps (allow 15 second transition time)

• 1 min max effort 20m sprints (the width of one tennis court)
• 1 min max effort burpees
• 1 min max effort KB swings
• 1 min max effort wall balls
• 1 min rest

___________________________

post name and total reps to board

"FAST AND FURIOUS"

Power cleans 5x3

5RFT 

50m sprint 

6 power cleans(135/95)

12 toes to bar 

rest 45 secs between rounds 

fastest and slowest round go on the board 

Conditioning: 03 March 2015

Strength:
3 RNFT

• 50m Prowler Push
• 15 Bulgarian Goat Bags - 2 count down, 2 count up (AHAP)
• 90 sec rest

Partner WOD: (16 Oct)

• Row 2k (switching every 250m)

then

 • 10-9-8-7-6-5-4-3-2-1
 • Goblet Squat
 • Toes 2 Bar

then

 • Run 10 laps (switching every lap)

Only one partner works at a time.  Partner one will complete 10 reps, then partner 2 will do 10.  Partner 1 will do 9, partner 2 will do 9…

_______________________
post name and time to board

"BIG MONDAY"

Back squat 3x6@85%

12min AMRAP

5 pull ups 

10 HRPU

15 double unders 

Conditioning: 02 March 2015

Strength:

5RNFT

• 8 Dumbbell Side Lateral Raises
• 5L/5R Single Arm KB Strict Press (AHAP)
• 90 sec rest

WOD:

EMOTM 15 min 

• 5 Ball Slams (18k/12k)
• 5 Russian Twists w/slam ball (l+r=1)
• max effort lateral jumps

__________________________________

post name and total lateral jumps to board