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

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

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

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.

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

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

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

“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

“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

“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

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

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

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

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