WODS: July 2015

CALENDAR VIEW
Friday, July 31 2015
Harry Potter's B-Day WOD
Harry Potter's B-Day WOD 3 Rounds
21 x Thruster (95/65)
400M Run
*10 x Burpee Penalty for Dropping Bar*
*14 MIN CAP*
Thursday, July 30 2015
Pym
Pym 12 MIN AMRAP:
3 x Muscle Up
4 x Power Clean (155/105)   [185/125]
*5 x Push Up EMOM*   [10x]
*Start with Push Ups*
Wednesday, July 29 2015
Ant-Man
Ant-Man 5 Rounds:
10 x Burpee Box Jump (24/20)
10 x Hang Snatch (95/65)   [135/95]
20 x Wall Ball (20/14)
*14 MIN CAP*
Tuesday, July 28 2015
Booth
Booth

10 MIN AMRAP:
9 x Deadlift (155/105)
9 x Toes 2 Bar

Monday, July 27 2015
Kelly Ford's B-Day WOD
50 x Double Under
10 x Squat Satch (135/95)
20 x HSPU   [Strict]
30 x Box Jump Over (24/20)
50 x Double Under
30 x Box Jump Over (24/20)
20 x HSPU   [Strict]
10 x Squat Snatch (135/95)
50 x Double Under
*21 MIN CAP*
Friday, July 24 2015
Lew's B-Day WOD
Lew's B-Day WOD 50 x Box Jump 24"
50 x Jumping Pull Up
50 x KB Swing 1 Pood
50 x Walking Lunge
50 x Knees to Elbows
50 x Push Press 45#
50 x ABMAT Sit Up
50 x Wall Ball 20#
50 x Burpee
50 x Double Under
*30 MIN CAP*
Thursday, July 23 2015
Other Lives
Other Lives 3 Rounds:
30 x Pull Up   [C2B]
30 x Box Jump (24/20)
30 x Shoulder to Overhead (115/75)
Wednesday, July 22 2015
GO KR!!!
GO KR!!! 15 MIN AMRAP:
2-4-6-8-10-12-14-16-...
Muscle Up
Overhead Squat (135/95)
*Sub Ring Dips for Muscle Ups*
Tuesday, July 21 2015
#MenTellAll
#MenTellAll 5 Rounds:
20 x Wall Ball (20/14)
20 x Burpee
*5 x Burpee Penalty If You Break Up Wall Balls*
*12 MIN CAP*
Monday, July 20 2015
Michael Coradini's B-Day WOD
Michael Coradini's B-Day WOD 12 MIN AMRAP:
3 x Clean & Jerk (185/125)
15 x KB Swing (32/24kg)
30 x Double Under
Friday, July 17 2015
Nasty Girls
Nasty Girls 3 Rounds:
50 x Squats
7 x Muscle Ups
10 x Hang Clean (135/95)
*12 MIN CAP*
*Sub Ring Dips for MU*
Thursday, July 16 2015
GC-161
GC-161 400M Run 'Buy In'
then
6 Rounds:
15 x Power Snatch (75/55)
30 x Double Under
then
400M Run 'Buy Out'
*17 MIN CAP*
Wednesday, July 15 2015
Down Will Come
Down Will Come 18-15-12-9-6-3:
Burpee
Toes 2 Bar
KB Swing (24/16kg)
Wall Ball (20/14)
*13 MIN CAP*
Tuesday, July 14 2015
The Other Guy
15 MIN AMRAP:
3-6-9-12-15-18-21...
Chest 2 Bar Pull Up
*5 x Power Clean (155/105) After Each Set*
Monday, July 13 2015
Megan Pfeffer's B-Day WOD
12 MIN AMRAP:
40 x Deadlift (115/75)
30 x Front Rack Lunge (115/75)
20 x Box Jump (24/20)
Friday, July 10 2015
Locke's B-Day WOD
Locke's B-Day WOD

1 Mile Run
100 x Burpee
200 x Double Under [75 x Triple Under]
1 Mile Run
*25 MIN CAP*
*Scale Run To 800m If Needed*

Thursday, July 9 2015
The MAV
The MAV 10 MIN AMRAP:
3 x Front Squat (185/125)
5 x Box Jump Over* (30/24)
7 x Ring Dip
*No Landing On Box. Must Jump OVER
Wednesday, July 8 2015
Ares 3
Ares 3 5 Rounds:
10 x Hang Power Clean & Jerk (115/75)   [135/95]
12 x Toes 2 Bar
30 x Double Under
*10 x Push Up Each Time You Drop Bar or Break Toes 2 Bar*
*16 MIN CAP*
Tuesday, July 7 2015
Schiaparelli
Schiaparelli 12 MIN AMRAP:
3-6-9-12-15-18...
Deadlift (155/105)
Wall Ball (20/14)
Bar Facing Burpee
Monday, July 6 2015
Angie
Angie 100 x Pull Up
100 x Push Up
100 x Sit Up
100 x Air Squat
*25 MIN CAP*
Friday, July 3 2015
Melissa P's B-Day WOD
Melissa P's B-Day WOD For Time:
30 x Bear Complex (135/95)
Then
3 Rounds:
400M Run
20 x Hand Release Push Up   [HSPU]
*20 MIN CAP*
Thursday, July 2 2015
Shotgun Birdman
Shotgun Birdman 10 MIN AMRAP:
3 x Overhead Squat (115/75)   [135/95]
4 x Box Jump Over (24/20)
20 x Double Under
Wednesday, July 1 2015
Cupcake In Tears

18-15-12-9-6-3:
Deadlift (155/105) [225/155]
Ring Dip
Toes 2 Bar
*14 MIN CAP*

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