Category Archives: WOD

Sunday 03.26.17

Open gym 10:00am – 12:00 noon

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Saturday 03.25.17

9:15am partner WOD; 2 person teams 2 rounds (30 min total): 5 Deadlifts (225/155; 185/135; 135/95) – each person does 5 then switch for 5:00 10 Burpees – each person does 10 then switch for 5:00 15 Wall balls (20/14, … Continue reading

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Friday 03.24.17

MetCon: The Open 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders Masters 55+ and Teens … Continue reading

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Thursday 03.23.17

Warm up: 2:00 shoulder mobility 400m jog 3 rounds: 10 squat jumps 10 push ups Strength: Push Jerk 3×3 (First set: Moderate; Second set: Heavy; Third set: Moderate) MetCon: 9-6-3 Squat Cleans Muscle Ups E: 65/45#; ring rows F: 95/65#; … Continue reading

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Wednesday 03.22.17

Warm up: 2:00 ankle/calf mobility then 4 Steady Rounds Row 250m 10 Empty Bar Power C&J Strength: EMOM 10:00 = 1 Squat Clean and Jerk at 80% of 1RM MetCon: AMRAP 20:00 10 Power Snatches 75/55lbs 30 Double Unders Row … Continue reading

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Tuesday 03.21.17

Warm up: 4 Rounds :30 Plank Hold 10 DB Push Press 30 Double Unders/60 SU Strength: Back Squat 4×4 AHAP, increase each set MetCon: 5 Rounds 15 KB Swings 70/53lbs 3 wall climbs E: 30/20#; 1 wall walk as high … Continue reading

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Monday 03.20.17

Warm up: 6:00 of 150m row, 100m run then 2:00 Couch Stretch/side 3 Slow Rounds 10 Good Mornings 10 Push Press MetCon 1: AMRAP 12:00 15 Box Jump Overs 10 CTB Pull Ups 5 Touch and Go Clean and Jerks … Continue reading

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Sunday 03.19.17

Open Gym 10am – 12 noon

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Saturday 03.18.17

9:15am Team WOD AMRAP in 20:00; 2 person teams, 7 Squat Clean – each 30 Double Unders – each 5 Burpees over Barbell – each F: 75/45#; 2x su P: 115/75#; du or 3x su C: 135/95# 10:00am Hero & … Continue reading

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Friday 03.17.17

WORKOUT 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups* Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and … Continue reading

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