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Category: WOD

Wile e Coyote

JT the sports massage specialist will be here today , Monday! highly recommend using his services ( thera gun , active release , deep tissue ) to increase performance. WOD 1 . 28 . 19 ” Wile e Coyote ” Amrap 25 400m Run 25 Wall balls 7 ring muscle ups ( scale with 7 […]

Slevin

Wod 1.25.19 A. Run 1600m ( last time we will repeat this ) B. “Slevin “ 7 rounds 7 power clean 95 /65 7 thrusters 95/65 7 burpees over the bar

Surf n turf

Wod 1.24.19 30 min emom Odd 10 calorie row Even 2 heavy snatches

Cf Total training

Wod 1.23.19 Back squat 8-8-8-8 Press 4-4-4-4 Deadlift 2-2-2-2 Score max load for each.

Mixed Nuts

Wod 1.22.19 Rotate 20 seconds at each station with 10 second rest until 8 rounds of each are completed L – sit kB swing 53/35 Push press 115/75 Box jumps Push ups

Squatting Annie

Wod January 21 , 2019 Squatting Annie 10 front squats 155/105 50 sit-ups 50 double unders 10 front squats 40 sit-ups 40 double unders 10 front squats 30 situps 30 dubs 10 front squats 20 sit-ups 20 dubs 10 front squats 10 situps 10 dubs

Sky High

A. Run 1 mile B. Sky high Amrap 9 7 snatch 95/65 1 rope climb 7 thruster 95/65 1 rope climb

The A team

Wod 1.17.19 Teams of 2 , only 1 person working at a time 20 min amrap 10 calorie row 10 dumbbell snatch 50/35 10 burpees to target Rotate full rounds 1:1 with partner

Strength day

Wod 1.16.19 Front rack lunges 6-6-6-6 Hang power clean 3-3-3-3 Split jerk 2-2-2-2

Dubstep

WOD 1 . 15 . 19 ” DubStep “ 3 x 8 min AMRAP 80 Dubs 40 KBS 53 / 35 20 Pistols 10 bar muscle ups ( Scale with jumping or band ) Rest 3 min between rounds

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