WOD

2/13/2017

WOD Part A) AMRAP in 12 Min: 9 DB Thrusters (50/35s) 100M Waiters Walk** | R+ 50ft HS Walk* 9 Strict Dips | 3 Ring MU Part B) Rest 2 min, THEN: 40 Cal Bike or Row for Time *HS Walk is done with lines every 10ft. Hands start behind the line, and your feet must come...

03/12/18

3 Rounds for Time (30 min cap): 21 Pullup | R+ C2B 21 KBS (53/35) | R+ Cal Row 15 Pushpress (95/65 | R+ 115/75) 15 Pushup | R+ HSPU 9 OHS (95/65 | R+ 115/75) 9 Bar Facing Burpees

03/09/2018

WOD "18.3" 2 rounds for time of (14 min cap): 100 Double-Unders 20 Overhead Squats (115/80) 100 Double-Unders 12 Ring Muscle-ups 100 Double-Unders 20 Dumbbell Snatches (50/35) 100 Double-Unders 12 Bar Muscle-ups Scaled:  Men: single-unders, 45-lb. OHS, chin-over-bar...

03/01/18

20 Min ROMWOD Then: EMOM for 5 Rounds: 1) 8 Walking Overhead Lunges (65/45) 2) 8 Box Jumps (step down) 3) 8/6 Cal on Bike 4) Athletes Choice Skill Work

02/28/18

Strength Bench Press: 5 sets of 3 at 70%-80% Conditioning Every 3 minutes for 6 rounds: 30 Double Unders 15 Pushups | R+ 12 HSPU 100ft Shuttle Sprint (25ft. x4) *Complete each round for time.

02/27/18

WOD Strength Back Squat: 60/2, 70/2, 80/2, 85-88/2x3 sets exactly 90 sec between sets Conditioning For Max Reps in 7 rounds, 1 min on/1 min off: 5 Strict Chin-ups | R+ 3 Ring MU 6 Overhead Squats (95/65) Max Burpees over Bar in remaining time *Any round you don't make...

02/26/2018

  Strength Hang Snatch: 5 sets of 2 at 75%-85%   Conditioning 3 Rounds for time (20 min cap): 400M Run 15 Pullups 9 Clean & Jerks (135/95) Rest 90 Sec  

02/22/18

Romwod Then: Conditioning/Skills EMOM for 5 Rounds: 1) 3 Inch worms 2) 15 DU (or 30 sec of Triple Practice) 3) Athletes Choice (GOAT work

2/21/18

WOD Conditioning 5 Rounds for Time (20 min cap): 10 DB PP (50/35) | R+ HSPU 15 Burpees Over Box (24/20) 6 Strict PU | R+ 4 Bar MU Rest 90 Sec Strength EMOM x 8 min: odd min- 10 Ring Rows even min- 5 Deadlifts @ 70%

2/20/18

4 Rounds for Time: 500M Row / 1500M Bike 20 Wallballs (20/14) 25 Abmat Situps | R+ 15 GHD Situps 1 Squat Clean & Jerk (80% of 1RM) *Alternate between row and bike.

CROSSFIT

07/18
Strength/Skill
3 sets 100ft. double bottoms up KB (front rack) walk, start light and only got up if you can stay perfect
Metcon (AMRAP - Reps)
3 Rounds For Total Reps:
3 Min Row for Calories
1 Min Push Jerk* (155/105)
2 Min Rest

*from ground
07/17
Hang Clean (60/3, 65/3, 70/3, 75/2, 80/2, 85/2)
Metcon (4 Rounds for reps)

Compete:

For Time, Every 5 Minutes, for 4 Rounds:
15/12 Cal Bike
12 Burpee Over Barbell
14 Power Cleans (115/75)



Fit:

For Time, Every 5 Minutes, for 4 Rounds:
10 Cal Row
10 Burpee
10 Wallball clean over shoulder (20)






07/16/2018
Front Squat (Build to a heavy single)
Metcon (AMRAP - Rounds and Reps)
AMRAP in 16 Minutes:
10 C2B Pullups
300M Run
10 e/Arm KB Push Press (53/35) | R+ 50ft HS walk
15 KB Swings (53/35)
Rest 90 seconds
No WOD available
No WOD available
No WOD available

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