Tuesday-WOD 10/10/17

Laura C.

1000m row time trial
-REST 2 MINUTES-
3 rounds of:
-15 burpees
-50 double unders

*Score is row time and total time.*

Competition/Performance
-Double unders

Fitness
-Double under attempts or 2xSingles

Monday- WOD 10/09/17

“Horse Race”
3 Rounds For Time of:
-400m run
-20 clean and jerks

Competition
-95/65

Performance
-75/55

Fitness
-65/45

Saturday-WOD 10/07/17

Kate B.

“60010”
Teams of Two For Time:
-2000m row buy in
THEN
10 rounds of: (5 each person)
-30 double unders
-15 power snatch 75/55
THEN
-50 synchronized BH facing burpees

*Split up row as needed.
*Alternate completed rounds.
*Chest/Hips on the ground at the same time for burpees.

Friday-WOD 10/07/17

Jonathan N.

“Gym Class”

Two Rounds of:
2 minutes max effort of:
-Box jumps
-AB-mat sit-ups
-Calorie Row

CompFormance:
-24/20″

Fitness:
-20″ box jumps or step-ups

Friday-WOD 10/07/17

Jonathan N.

“Gym Class”

Two Rounds of:
2 minutes max effort of:
-Box jumps
-AB-mat sit-ups
-Calorie Row

CompFormance:
-24/20″

Fitness:
-20″ box jumps or step-ups

Thursday-WOD  10/05/17

Griffin B.

“Cindy”
AMRAPx20
-5 pull-ups
-10 push-ups
-15 air squats

Wednesday-WOD 10/04/17

Deadlifting with the Docs

“Monkey Grip”
Complete For Time:
-100 double unders
-25 toes to bar
-50 deadlifts
-25 toes to bar
-100 double unders

Competition
-Double unders
-Toes to bar
-185/125 deadlift

Performance
-Double unders
-Toes to bar/Knee raises
-135/95

Fitness
-Double under attempts or 2x Singles
-Knee raises or sit-ups
-115/80

Tuesday-WOD 10/03/17

Will S.

“Over Easy”

5 rounds for time of:
-400m run
-15/10 calorie row
-10 dumbbell thrusters

Competition
-15/10 calorie row
-50/35 pound dumbbells

Performance
-15/10 calorie row
-35/20 pound dumbbells

Fitness
5 rounds FT of:
-200m run
-12/8 calorie row
-10 dumbbell thrusters with 20/10’s

Monday-WOD 10/02/17

Ben T.

“Sunny Side Up”
AMRAPx9
-2 hang power cleans
-2 lateral bar hop burpees
*Add 2 reps each round
Competition
-135/95

Performance
-95/65

Fitness
-75/55

Friday-WOD 09/29/17

Cassie B.

“Ice Water”
Teams of two:
AMRAPx18
-200m run together
-60 total wall balls
-30 total toes to bar
-10 total rope climbs

*Break up reps as needed*

Thursday-WOD 09/28/17

Dan O.

“Enter and Exit”
For Time:
-800m row cash in
-30 power snatch
-800m row cash out

Competition
-115/80

Performance
-75/55

Fitness
-65/45

Wednesday-WOD 09/27/17

Julie D.

“Kangaroo Hop”
Competition/Performance:
3 rounds FT of:
-400m run
-50 double unders
-20 box jumps 24/20″

Fitness:
3 rounds FT of:
-400m run
-50 double under attempts or 100 singles
-20 box jumps or step-ups 20″

Tuesday-WOD 09/26/17

Ken G.

“Pumpkin Spice”
AMRAPx7
-7 power cleans
-7 thrusters
-7 bar hop facing burpees

Competition
-75/55

Performance
-65/45

Fitness
-45/35

Monday-09/25/17

“Fall Heat”
Competition
For time:
-800m run
-60 kettlebell swings 70/53
-30 handstand push-ups

Performance
For time:
-800m run
-60 kettlebell swings 53/35
-30 hand release push-ups

Fitness
3 rounds for time:
-200m run
-20 kettlebell swings 35/26
-10 push-ups or knee push-ups

Friday-WOD 09/22/17

“Rep It Out”
Teams of two:
AMRAPx9
-5 bench press
-5 box jumps or step-ups
*Alternate completed rounds*

Thursday-WOD 09/21/17

“Initial Test”
ALL LEVELS
-5000m row For Time

*Log in WODhopper!

Wednesday-WOD 09/20/17

“Pen and Paper”
Teams of two
10x100m sprint relay style (5 each)
-THEN-
5 rounds of:
-50 ball slams
-30 sit-ups with ball
-10 thrusters
*1 person works at a time, except for sit-ups.*

Tuesday-WOD 09/19/17

“Pennywise”
00:00 to 02:00
-Max effort calorie row
*Rest to minute 04:00*
04:00 to 10:00
AMRAPx6
-10 bar hop burpees
-5 power cleans
*Rest to minute 12:00*
12:00 to 15:00
AMRAP of double unders
*Score is each time frame separately.
Competition
-115/80
-Double unders

Performance
-95/65
-Double unders

Fitness
-65/45
-Double under attempts or singles

Monday-WOD 09/18/17

“Helen”
3 Rounds For Time
-400m run
-21 kettlebell swings
-12 pull-ups

Competition
-53/35 lb. kettlebell
-Pull-ups

Performance
-35/26 lb. kettlebell
-Banded strict pull-ups or ring rows

Thursday-09/14/17

“Boat Race”
Courtesy from CFNE
3 rounds FT of:
-500m row
-400m run
*Rest 3 minutes after each.
*Each round should be a sprint.
*Score is total time with rest included.

Wednesday-WOD 09/12/17

“Partners In Crime”
Teams of Two
3 rounds FT of:
-30 bar hop burpees
-15 snatch
*Split reps as needed
*1 partner works at a time

Competition/Performance
-Full snatch

Fitness
-Power snatch

Tuesday-WOD 09/12/17

“The Onion”
1 mile run time trial
-Rest 3 minutes-
3 rounds for time:
-12 (total) one arm DB push press
-15 toes to bar

Competition
-50/35 lb. DB
-TTB

Performance
-35/20 lb. DB
-TTB

Fitness
-20/10 lb. DB
-Knee raises

Monday-09/11/17

Join us for the hero WOD, “The Chief” and pay a small tribute to those who lost their lives on September 11, 2001. Never forget.

“The Chief”
5 rounds of:
AMRAPx3
-3 power cleans
-6 push-ups
-9 air squats
*1 minute rest after each round.
*Score is total rounds/reps.
*Pick up where you left off.

Competition:
-135/95 power cleans
Performance:
-115/80 power cleans
Fitness:
-95/65 power cleans
-Push-ups from knees

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Friday-WOD 09/08/17

“The Flying Dead”
Competition
AMRAPx9
-5 deadlifts 275/185
-10 pull-ups

Performance
AMRAPx9
-5 deadlifts 205/155
-10 pull-ups

Fitness
AMRAPx9
-5 deadlifts 155/105
-10 ring rows

Thursday-WOD 09/07/17

“Dreamboat”
From CFNE
Competition
21-18-15-12-9-6-3
-Calorie Row
-Strict press 75/55

Performance
21-18-15-12-9-6-3
-Calorie Row
-Strict Press 65/45

Fitness
21-18-15-12-9-6-3
-Calorie Row
-Strict Press 45/35

Wednesday-WOD 09/06/17

 

“Quicksand”
Competition
10-20-30-40-50 for time:
-Ab-mat sit-ups
-Unbroken double unders
-Goblet squats 53/35

Performance
10-20-30-40-50 for time:
-Ab-mat sit-ups
-Double unders
-Goblet squats 35/26

Fitness
10-20-30-40-50 for time:
-Ab-mat sit-ups
-Double under attempts or 2x singles
-Air squats

*100m run before each set

Tuesday- WOD 09/05/17

 

“Fresh”
Competition
AMRAPx15
-15 box jumps 24/20″
-12 ring dips
-9 power cleans 135/95

Performance
AMRAPx15
-15 box jumps 24/20″
-12 banded dips/matador dips/hand release push-ups
-9 power cleans 115/80

Fitness
AMRAPx15
-15 box step ups 20″
-12 push-ups
-9 power cleans 95/65

Thursday-WOD 08/31/17

HAPPY BIRTHDAY COACH CRONIN!

“Cronin The Barbarian”
Competition
AMRAPx22
-8 push jerk 155/105
-31 air squats
-95 double unders

Performance
AMRAPx22
-8 push jerk 115/80
-31 air squats
-95 double unders

Fitness
AMRAPx22
-8 push jerk 95/65
-31 air squats
-95 double under attempts or singles

Wednesday-WOD 08/30/17

“Spark”
Everyone
-500m row TT
*Rest 4 minutes*
-500m row TT

Tuesday-WOD 08/29/17

“E.T.S”
Competition
5 Rounds FT of:
-400m run
-15 burpee box jump overs 24/20″

Performance
5 Rounds FT of:
-400m run
-10 burpee box jump overs 24/20″

Fitness
-5 Rounds FT of:
-400m run
-8 burpees
-8 box jumps or step ups 20″

Tuesday-WOD 08/29/17

“E.T.S”
Competition
5 Rounds FT of:
-400m run
-15 burpee box jump overs 24/20″

Performance
5 Rounds FT of:
-400m run
-10 burpee box jump overs 24/20″

Fitness
-5 Rounds FT of:
-400m run
-8 burpees
-8 box jumps or step ups 20″

Monday- WOD 08/28/17

“Knock Knock”
-Competition-
For Time:
-500m row
-30 power cleans 135/95
-15 ring muscle-ups

-Performance-
For Time:
-500m row
-30 power cleans 115/80
-20 pull-ups

-Fitness-
For Time:
-500m row
-30 power cleans 75/55
-30 ring rows

Friday-WOD 08/25/17

Competition
400m run cash-in
-Then-
21-18-15-12-9-6-3
-KBS 70/53
-Thrusters 95/65

Performance
400m run cash-in
-Then-
21-18-15-12-9-6-3
-KBS 53/35
-Thrusters 75/55

Fitness
400m run cash-in
-Then-
21-18-15-12-9-6-3
-KBS 35/26
-Thrusters 45/35

Thursday-WOD 08/24/17

Competition and Performance
“Annie”
50-40-30-20-10 For Time of:
-Double Unders
-Ab-Mat sit-ups

Fitness
6 Rounds FT of:
-25 double under attempts or 50 singles
-20 AB-Mat sit-ups

Wednesday-WOD 08/23/17

“Hit The Gas”
Competition
*200m run before each set
27-21-15-9
-Hang power snatch 75/55
-Bar hop burpees

Performance
*200m run before each set
27-21-15-9
-Hang power snatch 65/45
-Bar hop burpees

Fitness
5 Rounds FT of:
-200m run
-10 hang power snatch 45/35
-10 burpees

Tuesday-WOD08/22/17

“Banana Peel”
EMOMx16-Alternating
-1st minute: Calorie Row
-2nd minute: 1 round of “Cindy”

Competition
-15/12 calorie row
-1 round of C2B Cindy

Performance
-12/10 calorie row
-1 round of Cindy

Fitness
-10/8 calorie row
-10 ring rows/10 knee push-ups/15 air squats

Monday- WOD 08/21/17

“Open Book”
Competition
AMRAPx9
-30 UB double unders
-10 DB snatch 50/35

Performance
AMRAPx9
-30 double unders
-10 DB snatch 35/26

Fitness
AMRAPx9
-30 DU attempts or singles
-10 KBS 35/26

Thursday-08/17/17

“Scar”
AMRAPx7
12-9-6
-TTB
-Goblet squats
*REST 1 MIN*
AMRAPx5
-ME kettlebell swings
*REST 1 MIN*
AMRAPx3
-ME burpees

Wednesday-08/15/17

“Mufasa”
Competition
-1000m row cash-in
THEN
30-20-10
-Deadlifts 185/125
-Box jumps 30/24″

Performance
-1000m row cash-in
THEN
30-20-10
-Deadlifts 135/95
-Box jumps 24/20″

Fitness
-800m row cash-in
THEN
5 rounds of:
-10 deadlift 115/80
-10 box jumps or step ups 20″

Monday-08/14/17

“Simba”
Competition
For Time:
-800m run
-30 squat cleans 135/95
-800m run

Performance
For Time:
-800m run
-30 squat cleans 95/65
-800m run

Fitness
For Time:
3 Rounds of:
-400m run
-10 goblet squats 53/35

Thursday-WOD 08/10/17

“Peanut butter and Jelly”
Teams of two
AMRAPx21
-30 calorie row
-4 rope climbs
-30 alternating burpees
-4 rope climbs
-30 axle bar deadlifts 135/95
-4 rope climbs

*Switch as needed for calorie row and deadlifts.
*Double overhand grip for axle bar.

Wednesday-08/09/17

“Deja Vu”
Competition
AMRAPx11
-35 double unders
-9 thrusters 95/65

Performance
AMRAPx11
-35 double unders
-9 thrusters 75/55

Fitness
AMRAPx11
-35 double under attempts or singles
-9 thrusters 65/45

Tuesday-WOD 08/08/17

“Sandhill Crane”
Competition
AMRAPx13
-100m sprint
-10 TTB
-5 power cleans 135/95

Performance
AMRAPx13
-100m sprint
-10 TTB
-5 power cleans 115/80

Fitness
AMRAPx13
-100m sprint
-10 knee raises
-5 power cleans 95/65

Monday-WOD 08/07/17

“MG 40″
Competition
For Time:
-40 calorie row
-40 burpees
-40 box jump overs 24/20″

Performance
For Time:
-40 calorie row
-40 burpees
-40 box jump overs 24/20″

Fitness
For Time:
-40 calorie row
-40 burpees
-40 box jump or step up and overs 20”

Saturday- WOD 08/05/17

“31 Heroes”
Teams of two
AMRAPx31
-8 thrusters 155/105
-6 rope climbs
-11 box jumps 30/24″

*While partner A does work, partner B runs 400m with a sandbag.
*When partner B returns from run, partners switch.
*Pick up where partner left off.

Friday-WOD 08/04/17

“BK Special”
Competition
AMRAPx10
-30 double unders
-12 power cleans 95/65

Performance
AMRAPx10
-30 double unders
-12 power cleans 75/55

Fitness
AMRAPx10
-30 double under attempts or singles
-12 power cleans 65/45

Thursday-WOD 08/02/17

“Post It”

Competition
For Time:
500-400-300-200-100m row
50-40-30-20-10 reps of:
-Sit-ups
-KBS 70/53

Performance
For Time:
500-400-300-200-100m row
50-40-30-20-10 reps of:
-Sit-ups
-KBS 53/35

Fitness
For Time:
500-400-300-200-100m row
50-40-30-20-10 reps of:
-Sit-ups
-KBS 35/26

Wednesday-WOD 08/02/17

“Expect The Unexpected”
“Karen”
For Time:
-150 wall ball shots for time 20/15 or 14

Tuesday- WOD 08/01/17

“Canyon”
-Competition-
21-15-9 FT of:
-Hang power cleans 115/80
-Toes to bar

-Performance-
21-15-9 FT of:
-Hang power cleans 95/65
-Toes to bar

-Fitness-
21-15-9 FT of:
-Hang power cleans 75/55
-Knee raises

*400m run before each round*

Monday-07/31/17

“Summit”
-Competition-
AMRAPx8
-10 unbroken double unders
-3 burpees to a 6 inch target

-Performance-
AMRAPx8
-10 double unders
-3 burpees

-Fitness-
AMRAPx8
-10 singles
-2 burpees

*Add 10 reps for jump rope and 3/2 burpees each round.*

Sunday-Open Gym! 07/30/17

 

Come work on your work on your weaknesses!

Saturday-07/29/17

“Bob The Builder”
Teams of 5 or 6
Complete:
2 rounds of:
-800m BOB push
-50 kettlebell swings 53/35
-40 box jumps 24/20″
-30 burpees
-20 toes to bar

*Complete in any order
*Partners can help each other with reps

Friday-07/28/17

“Rain Drop”
-Competiton-
AMRAPx15
-30 air squats
-15 v-ups
-10 deadlifts 225/155

-Performance-
AMRAPx15
-30 air squats
-15 weighted sit-ups 25/15
-10 deadlifts 165/125

-Fitness-
AMRAPx15
-30 air squats
-15 sit-ups
-10 deadlifts 135/95

Thursday-WOD 07/27/17

“Downstream”
-CompFormance-
For Time:
-1600/1400m row
-1600m run
-800m/700m row
-800m run
-400/350m row
-400 run

-Fitness-
For Time:
-1200m row
-1200m run
-600m row
-600m run
-400m row
-400m run

Wednesday- 07/26/17

“Tall Tree”

-Competition-

AMRAPx14

-8 handstand push-ups

-16 wall balls

-32 UB double unders

 

-Performance-

AMRAPx14

-8 hand release push-ups

-16 wall balls

-32 double unders

 

-Fitness-

AMRAPx14

-8 push-ups

-16 wall balls

-60 singles

Tuesday- WOD 07/25/17

“Lion’s Breath”
-Competiton-
9-15-21 FT of:
-Chest to bar pull-ups
-Push jerk 135/95

-Performance-
9-15-21 FT of:
-Chin over bar pull-ups
-Push Jerk 115/80

-Fitness-
9-15-21 FT of:
-Ring rows (Can elevate feet to make it harder)
-Push jerk 95/65

Monday- WOD 07/24/17

“Cheetah”
All Levels
6 rounds FT of:
-200m run
-12 burpees

Sunday- OPEN GYM from 9 to 11 AM

Saturday- WOD 07/22/17

“Pea In A Pod”
Teams of two:
Minutes 00:00 to 05:00
-Run 800m as a pair with a slam ball.
Minutes 05:00 to 15:00
AMRAPx10 (Alternating rounds)
-4 deadlifts 225/155
-8 lateral bar hop burpees
Minutes 15:00 to 25:00
AMRAPx10 (Alternating rounds)
-5 pull-ups
-10 ball slams

Friday-WOD 07/21/17

HAPPY BIRTHDAY COACH TONY!

“TT”
For Time:
-67 calorie row cash-in
THEN
7 rounds of:
-7 handstand push-ups
-21 sit-ups
THEN
-50 thrusters cash out

*Competition: Handstand push-ups/Thrusters= 75/55
*Performance: Hand release push-ups/Thrusters= 65/45
*Fitness: Push-ups/Thrusters= 45/35

Thursday- WOD 07/20/17

“Robin”
-Competition-
AMRAPx10
-6 dumbbell snatch 50/35
-12 box jump overs 24/20″

-Performance-
AMRAPx10
-8 kettlebell swings 53/35
-12 box jump overs 24/20″

-Fitness-
AMRAPx10
-8 kettlebell swings 35/26
-12 box jumps or step ups 20″

Wednesday- WOD 07/19/17

“One At A Time”
-Competition-
3 rounds of:
-1 minute calorie row
-1 minute v-ups
-1 minute wall balls 20/15 or 14
-1 minute rest

-Performance-
3 rounds of:
-1 minute calorie row
-1 minute tuck-ups
-1 minute wall balls 20/15 or 14
-1 minute rest

-Fitness-
3 rounds of:
-1 minute calorie row
-1 minute AB-mat sit-ups
-1 minute wall balls 15/14
-1 minute rest

*Score is total reps for each individual movement*
*No rest in between movements*

Tuesday-WOD 07/18/17

HAPPY BIRTHDAY COACH CRAIG!

“Crusher’s Chipper”
Happy Birthday Coach Craig!
-Competition-
For Time:
-85 double unders
-32 burpees
-18 power clean 185/105
-7 Bar muscle-ups
-18 power cleans 185/105
-32 burpees
-85 double unders

-Performance-
For Time:
-85 double unders
-32 burpees
-18 power cleans 135/95
-14 pull-ups
-18 power cleans 135/95
-32 burpees
-85 double unders

-Fitness-
For Time:
-85 DU attempts or 170 singles
-32 burpees
-18 power cleans 95/65
-20 ring rows
-18 power cleans 95/65
-32 burpees
-85 DU attempts or 170 singles

Monday- WOD 07/17/17

“Bolt”
ALL LEVELS

8x200m run
*Rest 2 minutes after each.
*Score is fastest and slowest time.

Sunday- OPEN GYM from 9 to 11 AM!

Saturday- WOD 07/15/17

“Blast Off”

Teams of two

AMRAPx25
-7 rope climbs
-11 deadlifts 225/255
-15 box jumps 24/20″

*While partner A works, Partner B runs 400m with a sandbag or 20 lb. slam ball.
*Pick up where the other partner was when returning from run, then switch.

Friday- WOD 07/14/17

“Earn It”
-Competition-
For Time:
*800m run cash-in*
THEN
2 rounds of:
-30 overhead squats 95/65
-30 chest to bar pull-ups
THEN
*400m run cash-out*

-Performance-
For Time:
*800m run cash-in*
THEN
2 rounds of:
-30 overhead squats 75/65
-30 chin over bar pull-ups
THEN
*400m run cash out*

-Fitness-
For Time:
*800m run cash-in*
THEN
2 rounds of:
-30 overhead squats 65/45
-30 ring rows
THEN
*400m run cash-out*

Thursday-WOD 07/13/17

“Grip It and Rip It”
-Competition-
AMRAPx9
-7 power cleans 115/80
-10 calorie row

-Performance-
AMRAPx9
-7 power cleans 95/65
-10 calorie row

-Fitness-
AMRAPx9
-7 power cleans 75/55
-10 calorie row

Wednesday- WOD 07/12/17

“Filthy Fifty”
-CompFormance-
For Time:
-50 box jumps 24/20″
-50 jumping pull-ups
-50 kettlebell swings 35/26
-50 walking lunges
-50 knees to elbows
-50 push press 45/35
-50 back extensions or supermans
-50 wall balls 20/15 or 14
-50 burpees
-50 double unders

*Fitness will be 30 reps of each. #DirtyThirty
*Sub knee raises instead of knees to elbows.
*100 singles or double under attempts.

Tuesday- WOD 07/11/17

“Eyes Closed”
-ALL LEVELS-
For Time:
-2k row

Monday- WOD 07/11/17

“Spicy Meatball”

“Competition”
For Time:
-100 double unders
-50 push jerk 115/80
-100 double unders
-25 lateral bar hop burpees

“Performance”
For Time:
-70 double unders
-50 push jerk 95/65
-70 double unders
-25 lateral bar hop burpees

“Fitness”
For Time:
-120 singles
-50 push jerk 75/55
-120 singles
-25 burpees

Sunday: 07/09/17

Open Gym from 9 to 11am!

Saturday: WOD 07/08/17

“Strong Together”
Teams of 3

AMRAPx24
Person 1:
-Max effort ball slams 30/20
Person 2:
-10 Overhead squats 95/65
-10 Toes to bar
-10 Box jump overs 24/20″
Person 3:
-Rests

*Once person 2 is done with reps, everyone rotates. P1 goes to P2, P2 goes to P3, P3 goes to P1.
*Score is total ball slams and rounds completed of station 2.

Friday: WOD 07/07/17

“Friday Feels”
-Competition-
EMOMx12 (Alternating)
-1st minute: 15/12 calorie row
-2nd minute: 15 thrusters 75/55

-Performance-
EMOMx12 (Alternating)
-1st minute: 12/10 calorie row
-2nd minute: 12 thrusters 65/45

-Fitness-
EMOMx12 (Alternating)
-1st minute: 10 calorie row
-2nd minute: 10 thrusters 45/35

Thursday: WOD 07/06/17

“Nate”

-Competition-
AMRAPx20
-2 ring muscle-ups
-4 handstand push-ups
-8 kettle bell swings 70/53

-Performance-
AMRAPx20
-4 pull-ups
-6 pike handstand push-ups
-8 kettle bell swings 53/35

-Fitness-
AMRAPx20
-6 ring rows
-8 hand release push-ups
-8 kettle bell swings 35/26

Wednesday: WOD-07/05/17

“Revenge of the Fifth”

-Competition-
3 Rounds FT of:
-400m run
-8 power snatch 115/80
-16 wall balls 20/15

-Performance-
3 Rounds FT of:
-400m run
-8 power snatch 95/65
-16 wall balls 20/14

-Fitness-
3 Rounds FT of:
-400m run
-8 hang power snatch 75/55
-16 wall balls 15/14

WOD-07/03/17

Monday
Teams of two
“Partner Mcghee”
AMRAPx30
-5 deadlift 275/205
-13 push-ups
-9 box-jumps 24/20″

WOD-07/02/17

Sunday
Open gym from 9 to 11 AM

WOD-07/01/17

“Three Little Pigs”

Teams of Three
For Time:
6x200m run relay (2 each)

-THEN-
150 hand release push-ups
120 calorie row
30 rope climbs

-THEN-
800m run as a team

*1 person works on push-ups, other two hold a plank on hands.
*1 person rows, other two hold a wall sit
*Alternate rope climbs

WOD-06/30/17

Competition:
For Time
15-12-9-6-3
-Power snatch 95/65
-Bar hop facing burpees

Performance:
For Time

15-12-9-6-3
-Power snatch 75/55
-Bar hop facing burpees

Fitness:
For Time

15-12-9-6-3
-Power snatch 65/55
-Bar hop facing burpees