Archive for the ‘Uncategorized’ Category

042120 Wednesday

Posted: 04/20/2021 in Uncategorized, WOD

“Emergency Brake”

For Time:
30/24 Calorie Bike
30 Power Cleans (115/85)
30/24 Calorie Bike
30 Front Squats (115/85)
30/24 Calorie Bike
30 Power Cleans (115/85)

  • Work in 2 Minutes On + 1 Minute Off
  • Athletes Pick Up Where They Left Off in the Chipper
  • Score is Completion Time, Including Rest Time
  • 8 Round Cap

042021 Tuesday

Posted: 04/19/2021 in Uncategorized, WOD

“Crew Neck”

For Time
27-21-15-9:
Chest to Bar Pull-ups
Push Jerks (135/95)
Run 400m

041821 Sunday

Posted: 04/17/2021 in Uncategorized, WOD

“Swolly Swolly”
For Time:
10-9-8-7-6-5-4-3-2-1:
Strict Handstand Push-Up
Weighted Pull-Up

041721 Saturday

Posted: 04/16/2021 in Uncategorized, WOD

“Not A Smooth Operator”

Partner AMRAP 20:
30 Overhead Squats (95/65#)
30 Toes to Bar
30 Pistol Squats
800m Run

041621 Friday

Posted: 04/15/2021 in Uncategorized, WOD

“Later Jacob”

Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

041521 Thursday

Posted: 04/14/2021 in Uncategorized, WOD

“Back Squat Pyramid”

“Back Squat Pyramid”
For Load:
6-4-2-2-2-4-6

Then

“On The Nose”

3 Round For Time:
400m Run
50 Air Squats
40 AbMat Sit-ups

041421 Wednesday

Posted: 04/13/2021 in Uncategorized, WOD

“I Will Survive”

AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
5 Power Snatches (135/95#)

Rest 5 Minutes

AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
10 Power Snatches (95/65#)

Rest 5:00

AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
15 Power Snatches (75/55#)

041321 Tuesday

Posted: 04/12/2021 in Uncategorized, WOD

“SINGLE TASKING…KINDA”

AMRAP 12:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (50/35#) (24/20″)
12 Single-Arm Dumbbell Clean & Jerk (50/35#)

041221 Monday

Posted: 04/11/2021 in Uncategorized, WOD

“ACID REFLUX”
5 Rounds For Time:
15 Chest to Bar Pull-ups
12/9 Calorie Bike
9 Thrusters (115/85#)

041121 Sunday

Posted: 04/10/2021 in Uncategorized, WOD

“Fish Out of Water”

“FISH OUT OF WATER”
For Time:
2,000 Meter Row
10 Rounds of “The Chief” (155/105)

1 Round of “The Chief”:
3 Power Cleans
6 Push-Ups
9 Air Squats

Kilos = 70/48
Repeat from 9/4/20

INTERMEDIATE
For Time:
Row 2000 Meters
Straight into…
10 Rounds of “The Chief” (115/85)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

NOVICE
For Time:
Row 1000 Meters
Straight into…
6 Rounds of “The Chief” (45/35/)

1 Round of “The Chief”:
3 Hang Power Cleans
5 Modified Push-ups (elevate pressing surface)
7 Air Squats (to a medicine ball)