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