Wednesday’s WOD – 01.15.20

STRENGTH

Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

METCON

“Four Loko” 

On the 4:00 x 5 Rounds (Time)
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)
* Your score is the slowest score of the 5 rounds.
After Party

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Tuesday’s WOD – 01.14.20

METCON

“Part Time” 

3 Rounds (Time)
12 Lateral Dumbbell Burpees
21 Pull-ups

— Directly Into —

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
30/21 Calorie Bike*

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Saturday’s WOD – 01.11.20

METCON

“Bike Drop” 

Teams of 3 (Time)

100/75 Calorie Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)

100/75 Calorie Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)

100/75 Calorie Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)

100/75 Calorie Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)

100/75 Calorie Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)

One athlete works at a time, splitting reps however you see fit
30 minute cap

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Friday’s WOD – 01.10.20

METCON

“Marston” 

AMRAP 20 (Rounds and Reps)

1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees

Today, we honor Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

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Thursday’s WOD – 01.09.20

STRENGTH

Pausing Push Jerk
Build to a heavy set of 2, pausing for 2 seconds in the dip AND 2 seconds in the catch

METCON

“iMax” 

On the 3:00 x 5 Rounds (Weight)
15 Plate Ground to Overhead (45/35)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy 5 On Push Jerk – that will be your score for the day

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Tuesday’s WOD – 01.07.20

STRENGTH

Pausing Power Cleans
Build to a heavy set of 2, pausing for 2 seconds at the knees AND 2 seconds in the catch

METCON

“Zoolander” 

AMRAP 15 (Rounds & Reps)
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees

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Monday’s WOD – 01.06.20

METCON

“Grim Reaper” 

AMRAP 5 – 21-15-9 (Reps)
Overhead Squats (95/65)
Toes to Bar

— Rest 5 Minutes —

AMRAP 5 – 15-12-9 (Reps)
Thrusters (95/65)
Chest to Bar Pull-ups

* Your score today is total number of reps completed across the 10 minutes of work.

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