WOD March 7,2016

Sumo deadlift 5-5-5-5-5 reps

Bench press 5-5-5-5-5 reps

WOD March 6,2017

3 rounds for time of:

Row 500 meters 
21 Burpees
95 lb. Thrusters, 12 reps

WOD February 28, 2017

WOD

Chelsea

Every minute on the minute for 30 minutes perform
5 Pull-ups
10 Push-ups
15 Squats 

WOD February 23, 2017

WOD

Complete as many rounds as possible in 10 minutes of:

10 burpees

20 wall-ball shots, 20-lb. ball

WOD February 22, 2017

WOD

For time:

100 squats

100 sit-ups

100 push-ups

100 pull-ups

100 push-ups

100 sit-ups

100 squats

WOD February 21, 2017

Skill
Overhead Squats

WOD 

Overhead squat 10-5-3-1-1-1-3-5-10 reps

WOD February 16, 2017

"FIGHT GONE BAD"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.