Monday 150831

Complete as many rounds as possible in 15 minutes of:

10 Kettlebell swings, 1.5/1.0 pood

10 Box jumps, 24/20 inch box

10 Toes to Bar

 Post rounds completed to comments.


Tuesday 150901

Modified from “Daniel”  

10 Burpees

400m Run   

21x Thruster 95   

800m run  

21x Thruster 95   

400m run

10 Burpees   


Post time to Board.

Wednesday 150902

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.


Thursday 150903


10x KB Snatch (5rt/5lt) 1.5/1.0

10x One armed KBC&J (5rt/5lt) 1.5/1.0

200” DB Farmer’s Carry 55/35

Post time.


Friday 150904

Deck of Cards:

Alternate leg Lunges

Renegade Pushups (without manmakers)


DB Pushpress

Jokers are “wild” haha

Ace=1, Jack=11, Queen=12, King=13

Each person goes through their own deck as fast as possible and AHAP.

 Post Class time to Board.

Scale to efficient execution of this high rep WOD. 

Saturday 150905

Open Gym 9-11am and The possibility of a SPECIAL WOD with Marcie...Save the morning!!!!