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