Tuesday 09/20/2022

WOD
“KELLY”
5 Rounds For Time:
400 Meter Run
30 Box Jumps 24"/20"
30 Wall Balls 20#/14#

Thursday 11/25/2021 - Happy Thanksgiving

WOD
For Time
"Angie's" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

"Helen's" House
400 meter Run
21 Kettlebell Swings (53/35 lb)\
12 Pull-Ups
"Fran's" House
15 Thrusters (95/65 lb)

"Nancy's" House
400 meter Run
15 Overhead Squats (95/65 lb)
"Grace & Isabel's" House
20 Ground-To-Overheads (95/65 lb)

"Kelly's" House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)

With a running clock, as fast as possible complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, you may move the Barbell from the ground to overhead any way you like (eg: Snatches and/or Clean-and-Jerks).

Score is the time on the clock when all of the repetitions have been completed.

Wednesday 08/26/2020

WOD
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps 24"/20"
30 Wallballs 20#/14#

*30:00 Time Cap Add your unfinished reps in seconds to time cap

Saturday 07/25/2020

WOD
”Ladybug”
Int Teams of 2 
5 Rounds For Time:
1 Round of "Kelly"
1 Round of "Helen"
*Athletes take turns doing a full round of either Kelly or Helen

Kelly - 
400 Meter Run
30 Wallballs 20#/14#
30 Box Jumps 24"/20"

Helen -
400 Meter Run
21 Kettlebell Swings 55#/35#
12 Pull-ups