Sara Nelson

Tuesday 2.20.18 WOD

3 Rounds 15 Overhead Squats (125/85) 15 Bar Facing Burpees

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Monday 2.19.18 WOD

Workout Part 1: Every 2 minutes for 7 sets: 2 Power Cleans Workout Part 2: AMRAP 7 minutes 15 Dumbbell Snatch (53/35) 30 Double Unders

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Saturday 2.17.18 WOD

Special Event: Cupid’s Crush Co-ed Team competition (requires ticket). Please join us and spectate if you are not signed up to compete!

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Friday 2.16.18 WOD

Complete as many rounds as possible in 7 minutes: 6 Handstand Push-up 25ft Dumbbell Front Rack Walking Lunge (50lbs/35lbs) 9 Handstand Push-ups 25ft Dumbbell Front Rack Walking Lunge (50lbs/35lbs) 12 Handstand Push-ups 25ft Dumbbell Front Rack Walking Lunge (50lbs/35lbs) ….continue in this fashion until time expires

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Thursday 2.15.18 WOD

5 Rounds for time of: 40/32 Calorie Row 100ft Sled Push (Heavy) 400 Meter Run

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Wednesday 2.14.18 WOD

Every 3 minutes x 7 sets 2 Squat Cleans Post-Lift Challenge Back Squat 1 Set x max reps at heaviest Squat Clean weight

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Tuesday 2.13.18 WOD

“Fran” 21-15-9 Thruster (95/65) Pull-up

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Monday 2.12.18 WOD

“18.Zero” (35:00-47:00) 21-15-9 reps for time of: Dumbbell Snatch (50lbs/35lbs) Burpees, jumping over the dumbbell (7:00min cap) Workout, part 2 3 Rounds for time: 10 Deadlift (315lbs/205lbs) 10 Burpee Box Jump (24/20″) (7:00min cap)

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Saturday 2.10.18 WOD

 PARTNER WORKOUT 30 Overhead Squats Рpartner 1 (115/75) 30 Overhead Squats Рpartner 2 (115/75) 60 Double Unders at the same time 20 Overhead Squats Рpartner 1 (155/105) 20 Overhead Squats Рpartner 2 (155/105) 120 Double Unders at the same time 10 Overhead Squats Рpartner 1 (195/135) 10 Overhead Squats Рparner 2 (195/135) 180 Double Unders at the same time *For the double unders: both partners are working at the same time, when both people finish they move on to the next set of overhead squats.

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Friday 2.9.18 WOD

For time: 50 Strict Pull-ups 100 Push-ups 200 Walking Lunges (no added weight)

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