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

4/25
Metcon (Time)
Conditioning
4 Rounds for Time:
500M Row
20 Toes to Bar
400M Run
20 Goblet Squats (53/35)
4/24
Deadlift (Weight)
7 sets:
Deadlift: build to heavy (but perfect) set of 4 - no bounce
Box Jumps: 4 reps - as explosive as possible
Metcon (AMRAP - Rounds and Reps)
AMRAP 7 minutes:
8 Pullups
16 Alt DB snatch (50/35)
160ft Farmers Carry (50s/35s)
*Farmers Carry is 40ftx4
04/23/2018
Front Squat (Weight)
Every 2 min: 60/3, 70/3, 80/3, 85/3, 90/2*2 sets
Metcon (Time)
6 Rounds for Time (22 min cap):
200M Run
12 UB Wallballs (20/14)
30 UB DU
Rest 1 between rounds
No WOD available
04/21/18
Metcon (Time)
In teams of two:

100 thrusters
100 pullups

Break them up however you like. 😀
4/20
Strength
6 Sets:
8 Parellette Pushups *at top of each, press through full scap extension
15 DB Lateral Raises *stay light and balanced
Metcon (Time)
4 Rounds for Time (10 min cap):
12 Deadlifts
9 Hang Power Clean
6 Push Jerk

*Ascending weights each round
95/65
115/80
135/95
155/110

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