091318 Thursday

Posted: 09/12/2018 in Uncategorized, WOD

Build to the following:

1 Heavy Strict Press

Then

3 Heavy Push Press

Then

5 Heavy Push Jerk

“Non Stop”

AMRAP 8:
7/5 Calorie Row
10 Wallballs (20/14)

091218 Wednesday

Posted: 09/11/2018 in Uncategorized, WOD

Deadlifts

Build to a heavy 3

“Dead Meat”

For Time:
1 Mile Run
100 Double Unders
30 Deadlifts (185/135)
800 Meter Run
50 Double Unders
20 Deadlifts (185/135)
400 Meter Run
25 Double Unders
10 Deadlifts (185/135)

091118 Tuesday

Posted: 09/10/2018 in Uncategorized, WOD

“Always Remembered”

Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

“Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City. The 2001 meter row represents the year. The 4 rounds represents the four planes. The 9 Rope Climbs represents the month. The 11 Bear Complexes represent the day. The 2977 meter row represents the lives lost. Grab a buddy and work hard for those who lost their lives 17 years ago today.

091018 Monday

Posted: 09/09/2018 in Uncategorized, WOD

Turkish Get Up

Build to Moderate Load on Each Arm

*Score is weight used. If one arm was lighter, score is the lighter of the two weights.*

 

3 Rounds:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)
15/10 Calorie Row

090918 Sunday

Posted: 09/08/2018 in Uncategorized, WOD

“Annie”

50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups

090818 Saturday

Posted: 09/07/2018 in Uncategorized, WOD

“Twenty Something”

AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

090718 Friday

Posted: 09/06/2018 in Uncategorized, WOD

For Time:
21-18-15-12-9:
Dumbbell Strict Presses (30’s/20’s)

After Each Round:
200 Meter Med Ball Run

090618 Thursday

Posted: 09/05/2018 in Uncategorized, WOD

Teams of 3
AMRAP 25:
40 Chest to Bar Pull-ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105 (AMRAP in time remaining)

090518 Wednesday

Posted: 09/04/2018 in Uncategorized, WOD

“Boat Race”

3 Rounds:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds. Score us total time, including rest.

090418 Tuesday

Posted: 09/03/2018 in Uncategorized, WOD

4 rds

25 Burpees

21/15 Cal Row

15 Hang Power Cleans (115/85)