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WOD 8-01-2016

10-minute treadmill warm up


1000 meter Row


12x – Bench Press – 65lbs
12x – LAT Pulldown – 72lbs
12x each arm – Dumbbell Curls – 15lbs

12x – Bench Press – 75lbs
12x – LAT Pulldown – 79.5lbs
12x each arm – Dumbbell Curls – 20lbs

12x – Bench Press – 80lbs
12x – LAT Pulldown – 79.5lbs
12x each arm – Dumbbell Curls – 20lbs


45 second Overhead Weight Lift – 45lbs plate
Rest 30 seconds
Repeat 4 times


15x Kettlebell Swings – 35lbs
Rest 1 minute
Repeat 4 times

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WOD 6-17-2015

20 minute Elliptical warm up


100x Jump Rope


12x Shoulder Shrugs – 20lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 25lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 25lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 25lbs
10x Dumbbell Press – 25lbs


15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs


12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

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WOD 6-9-2015

10 minute Elliptical warm up


12x Bench Press – 55lbs
12x Tricep Pulldown – 72lbs

12x Bench Press – 55lbs
12x Tricep Pulldown – 72lbs

12x Bench Press – 65lbs
12x Tricep Pulldown – 72lbs

12x Bench Press – 65lbs
12x Tricep Pulldown – 72lbs


12x Fly Machine – 30lbs
12x LAT Pull down – 72lbs

12x Fly Machine – 40lbs
12x LAT Pull down – 72lbs

12x Fly Machine – 40lbs
12x LAT Pull down – 72lbs

12x Fly Machine – 50lbs
12x LAT Pull down – 72lbs


12x Bicep Pull ups – 48lbs
10x Pushups

12x Bicep Pull ups – 48lbs
10x Pushups

12x Bicep Pull ups – 48lbs
10x Pushups

12x Bicep Pull ups – 60lbs
10x Pushups

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WOD 1-29-2015

Warm up 12 minutes Elliptical


Rest 60 seconds between each set

10x Back Squats – 125 lbs
10x Back Squats – 125 lbs
10x Back Squats – 125 lbs


10x Military Press – 70 lbs
10x Military Press – 70 lbs
10x Military Press – 70 lbs


10x Leg Press – 90 lbs
10x Leg Press – 90lbs
10x Leg Press – 90lbs


10x LAT Pulldown – 90 lbs
10x LAT Pulldown – 90 lbs
10x LAT Pulldown – 90 lbs


10x Bent Row – 95 lbs
10x Bent Row – 95 lbs
10x Bent Row – 95 lbs


15x Each Arm Dumbbell Curls – 20 lbs
15x Each Arm Dumbbell Curls – 25 lbs
15x Each Arm Dumbbell Curls – 20 lbs