Wednesday’s WOD – 01.16.19

METCON

In a 5:00 Window… (Rounds & Reps)
50 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

– Rest 5:00 –

In a 5:00 Window… (Rounds & Reps)
35 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

– Rest 5:00 –

In a 5:00 Window… (Rounds & Reps)

20 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

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Tuesday’s WOD 01.15.19

METCON

3 Rounds (Time)
30/21 cal Bike
7 Toes to Bar
5 CTB Pull-Ups
3 pull ups

— Directly into… —

3 Rounds
9 Power Cleans
9 Push Jerks

Rx Barbell – 165/110
RX+- 175/115,(3)bar muscle ups

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Saturday’s WOD 01.12.18

METCON

In Teams of 3 (Time):

2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

Into… 150/100 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)

Into… 150/100 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

Time Cap – 30:00

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Thursday’s WOD – 01.10.19

METCON

3 Rounds (Time)
30 Wallballs (20/14, Females 9′ Target)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24″/20″)
30 Shoulder To Overhead (75/55)
30/21 Calorie Row
Rest 2:00 between rounds.

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Wednesday’s WOD – 01.09.19

STRENGTH

Front Squat
1:30 x 7 Sets: 1 Pausing Front Squat 1 Front Squat
All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.

Set #1 – 55% of 1RM Front Squat
Set #2 – 60%
Set #3 – 65%
Set #4 – 70%
Sets #5+6+7 – Build to a Heavy Complex

METCON

3 Rounds (Time)
10 CTB Pull-Ups
10 Front Squats (165/110)
10 Barbell-Facing Burpees

Rx+- 185/135

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Monday’s WOD – 01.07.19

STRENGTH

Snatch
On the Minute x 10:
1 Snatch Deadlift
1 Floating Squat Snatch

Minute 1 – 60% of 1RM Snatch
Minute 2 – 63%
Minute 3 – 66%
Minute 4 – 69%
Minute 5 – 72%
Minutes 6-10 (5 Lifts) – Build to a Heavy for the Day

METCON

“DT”

5 Rounds (Time)
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

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Saturday’s WOD 01.05.18

METCON

“Low Five” Part #1
In a 5:00 Window (Reps)

30/21 Calorie Row
21 Power Snatches (95/65)
Time Remaining: Max Barbell-Facing Burpees

— Rest 5:00 —

“Low Five” Part #2
In a 5:00 Window (Reps)
30/21 Calorie Row
15 Power Snatches (115/80)
Time Remaining: Max Barbell-Facing Burpees

— Rest 5:00 —

“Low Five” Part #3
In a 5:00 Window (Reps)

30/21 Calorie Row
9 Power Snatches (135/95)
Time Remaining: Max Barbell-Facing Burpees

Three scores entered below – the total burpees completed from each round. The row and power snatches do not count towards the scoring.

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