3/1/14

• 4 rounds
• 
  
• 15 Russian Swings (70/53)
• 15 Goblet squats (70/53)
• 400 M run 

2/28/14

• SWOD: Romanian DL 3-3-3-3-3
• 
  
• 15 min AMRAP
• 
  
• 12 DB/KB single arm alternating snatch (55/35)
• 10 Toes to Bar / V-Ups
• 8 Hang Power Clean (155/105)

2/27/14

• SWOD: then...
• 
  
• 3 rounds
• 
  
• 50 M OH lunges (45/35)
• 50 Double Unders / lateral hops
• 20 Pull-ups

2/26/14 - "WE" Wednesdays

• SWOD: Max weight farmer walk for 50M 
• 
  
• Teams of 2 or 3
• 
  
• AMRAP 7 mins
• Partner 1: 200m run
• Partner 2: AMRAP Box Jumps (24"/20")
• 
  
• *1 Min rest
• 
  
• AMRAP  7 mins 
• Partner 1: 200m run
• Partner 2: AMRAP Ball situps
• 
  
• * Keep track of Total Reps
• * teams of 3 will run the AMRAPs with all 3 movements rotation stations

2/25/14

• SWOD: Clean High Pull 3-3-3-3-3
• 
  
• 30 OHS (95/65)
• 3 Rope Climbs / 3x strict pullups
• 20 OHS
• 6 Rope Climbs
• 10 OHS
• 9 Rope Climbs

2/24/14 - Grace (benchmark)

• SWOD then...
• 
  
• Grace
• 
  
• 30 Clean and Jerk (135/95)
• 
  
• cool down: 800 M run

2/22/14

• Buy in: 800 M run
• 
  
• 4 rounds
• 
  
• 12 Burpees
• 18 Sumo DLHP (70/55)
• 
  
• Buy out: 800 M run

2/21/14

• SWOD: Hang Snatch 5-5-5-5-5
• 
  
• AMRAP 15
• 
  
• 200 M run
• 15 Wall Balls (20/14)
• 15 HR Pushups

2/20/14

• SWOD: then...
• 
  
• Tabata 8x each movement before going to next movememnt
• 
  
• 20 seconds on, 10 second break with 1 minute rest between each movement
• 
  
• Situps
• Box Jumps (24"/20")
• Push Press (115/75)
• Pullups

2/19/14 - "WE" Wednesday

SWOD: Push Press 5-3-3-1

5 rounds teams of 2 or 3

(70/55#) 20 alternating weighted Box step ups with KB (24"/20")
30 KB American Swings (70/55)
400 M run

**total is per team, except on the run everyone is together. Teams of 3 will have rep scheme changed accordingly**

2/18/14

• SWOD: then....
• 
  
• 5 rounds
• 
  
• 30 Double Under / bar hops
• 15 Toes To Bar / V-Ups
• 5 Squat Clean (135/95)

2/17/14 - JT (benchmark)

• SWOD then...
• 
  
• 
  
• 21-15-9
• 
  
• HSPU 
• Ring dips
• Pushups

2/15/14 - CLOSED FOR BEACH WORKOUT

We will be closed today and have a BEACH WOD instead.


Meet us at Las Olas across from Blondies at 9:45am and then we'll hang out and have some fun in the sun after the WOD

2/14/14

• SWOD: Band Sprints 50M 3x each athlete
• 
  
• 3 Min Max rep per movement, 1 min break after each
• 
  
• Muscle Up
• Row (cal)
• Situps
• HR Pushups
• Air Squats

2/13/14

• SWOD: E2MOM (every 2 min) - 10 min perform 3 Front Squats 85-90% or AHAP (as heavy as possible)
• 
  
• AMRAP 5
• 
  
• 7 Deadlifts (185/115)
• 1 Rope Climb / 3x strict pullup
• 
  
• rest 3 min
• 
  
• AMRAP 5
• 
  
• 3 S2OH (185/115)
• 30 Dobule Unders / Bar Hops
• 
  
• rest 3 min 
• 
  
• AMRAP 5
• 
  
• 3 HSPU
• 7 Sumo DLHP (70/53)

2/12/14 - "WE" WEdnesday

• SWOD: Find 1RM Snatch in 15 min
• 
  
• 5 rounds
• 
  
• 6 Man Makers (50/30)
• 20 Power Cleans (185/115)
• 50 M front rack lunges (185/115)
• 200 M run

2/11/14

• SWOD: Floor Press 5-3-3-1 
• 
  
• AMRAP 20
• 
  
• 10 OHS (135/95)
• 10 Box Jumps (30"/24")
• 10 Burpees

2/10/14 - Helen (benchmark WOD)

• SWOD: Push or Split Jerk 1RM (15 min cap)
• 
  
• 3 Rounds
• 
  
• 400m Run
• 21 American KB Swings  (53/35)
• 12 Pullups

2/8/14

• 4 rounds
• 
  
• 20 Wall Balls (20/14)
• 50 M farmer walk and 50m over head walk back (55/35 each hand)
• 400 M run

2/7/14

• SWOD: Shoulder Press 5-3-3-1
• 
  
• 15 Min EMOM
• 
  
• 3 Sumo DLHP (115/75)
• 6 Floor Press (same)
• 10 Floor Wipers (5/side)

2/6/13

• SWOD: Single Arm DB/KB row 5x5
• 
  
• EMOM 7 minutes: 8 strict HSPU or modified HSPU
• 
  
• then...
• 
  
• 3 Power Snatches (135/95)
• 3 Ring Dips / 2x box dips
• 100 M run
• 6 snatches
• 6 ring dips / 2x box dips
• 200 M run
• 9 snatches
• 9 ring dips / 2x box dips
• 400 M run
• 12 snatches
• 12 ring dips / 2x box dips
• 800 M run

2/5/13 - "WE" WEdnesdays

• SWOD then...
• 
  
• AMRAP 20
• 
  
• 15 Clapping Pushups
• Plank Holds while other partner does box jumps
• 30 Box Jump OVER (30"/24")
• 
  
• *jumps can be split in any way, but the other teammate must be doing a plank hold*

2/4/13

• SWOD: Back Squat 5-5-5-5-5
• 
  
• 5 rounds
• 
  
• 10 Thrusters (115/75)
• 20 Ab Mat Situps
• 40 Double Unders / Ab Mat hops

2/3/14 - Rankel (benchmark)

• SWOD: Pendlay Row 3-3-3-3-3
• 
  
• Rankel - 20 Min AMRAP
• 
  
• 6 Deadlift (225/155)
• 7 Burpee pull-ups
• 10 Kettlebell swings (70/53)
• 200m run