Tuesdays WOD

Level Testing

Four rounds for time of:
20 One-arm dumbbell ground to overhead (50/30)
50 Doubles

Alternate arms on G2OH. 3:1 for single skips.

Mondays WOD

Level Testing

For time:
10 Handstand push-ups (head to ground is rx'd)
1 Squat clean (165/110)
9 Handstand push-ups
2 Squat cleans
8 Handstand push-ups
3 Squat cleans
7 Handstand push-ups
4 Squat cleans
6 Handstand push-ups
5 Squat cleans
5 Handstand push-ups
6 Squat cleans
4 Handstand push-ups
7 Squat cleans
3 Handstand push-ups
8 Squat cleans
2 Handstand push-ups
9 Squat cleans
1 Handstand push-up
10 Squat cleans

Saturdays WOD

Level testing (push, core, speed, hips)

"Helen"
Three rounds for time of:
Run 400m
21 Kettlebell swings (1.5/1pd)
12 Pull-ups

Fridays WOD

Level testing (pull, core)

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Thursdays WOD

Level testing (core, push)

For time:
Run 400 meters
21 Thrusters (95/65)
21 Pull-ups
Run 400 meters
15 Thrusters
15 Pull-ups
Run 400 meters
9 Thrusters
9 Pull-ups

Wednesdays WOD

Level testing (speed, hips)

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Tursdays WOD

Level testing (work, speed, pull)

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Saturdays WOD

Team WOD for time in 3 person teams of:
150 Wallballs
15 Rope climbs
6000m Row

Partition as needed , everyone does 1/3 of the WOD.

Fridays WOD

As many rounds as possible in 20 minutes of:
5 DB push press
10 Pistols
15 Medball cleans (20/14)

Death by 10m

Wednesdays WOD

L-sits, 3x1 minute

As many rounds as possible in 16 minutes of:
8 Squat snatch (65/45)
32 Double-unders

Mondays WOD

OHS 5-5-5-5-5

For time, 10-9-8-7-6-5-4-3-2-1 rep rounds of:
Chest to bar pull-ups
Box jumps (30/24)
and... 20-18-16-14-12-10-8-6-4-2
Sit-ups (unanchored, abmat, with "frogs" legs, reaching through)

Saturdays WOD

3 Sled pulls 50m (~60% back squat)

30 Squat Clean and Jerk (155/105)

Thursdays WOD

3x 5,10,15, or 20 GHD

Run 5K

Wednesdays

Clean and Jerk 1-1-1-1-1-1-1 reps

Five rounds for time of:
45/25 pound plate Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Tuesdays WOD

Snatch 1-1-1-1-1-1-1

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Mondays WOD

Split jerk 3-3-3-3-3

Five rounds for time of:
25m Shuttle run (5m shuttles)
50 Squats

Saturdays WOD

Thrusters 3-3-3-3-3-3-3

For time: 50-40-30-20-10 rep rounds of:
Double-unders
Box jumps (24/20")

Thursdays WOD

Back squat: 1-1-1-1-1-1-1

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups

10 L Pull-ups

15 Steps, Walking Lunge

Wednesdays WOD

Hang power clean 3-3-3-3-3

“Bradley”
Complete 3 Rounds for time of:
60 Squats
30 Sit-ups
15 Deadlifts (225/155)

Tuesdays WOD

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Mondays WOD

"Del"
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees