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171103
Today we are celebrating 3 years of fitness and health! Thanks to everyone for making our community special!! Skill/Strength 10:00 to build to a heavy Power Clean WOD For Time: 60 Pistols, alternating...
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WOD 3 Rounds: 0:00 to 2:00: 400m Run 2:00 to 3:00: Max DB Snatches (50/35#) 3:00 to 4:00: Max Knees to Elbows 4:00 to 5:00: Max Double Unders Rest 5:00 between rounds
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Skill/Strength Every 2:30 for 5 Rounds: Back Squat 10-6-4-2-20 *Start at 50% for 10 reps and build to a heavy double, then back off and do a 20RM at 50% WOD 5 RFT: 10 Deadlifts (225/155#) 200m Run...
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WOD For Time: 60 Sit-ups 50 V-up Crunches 40 Toes To Bar 30 Pull-ups 20 Strict Pull-ups 10 Bar Muscle Ups *20:00 Cap
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WOD For 3 Rounds: 1:30 AMRAP, 0:30 Rest/Transition Station 1: DB Snatch, alt. (50/35#) Station 2: Calorie Row or Air Bike Station 3: WBS (20/14#) Station 4: Double Unders *Score is total reps of each...
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WOD 4 Rounds for quality: 8-12 Close Grip Dumbbell Bench Press (50/35#) 15 Dumbbell Bent Over Rows, each (50/35#) 20 Strict Presses (empty barbell) 25 Banded Pull Aparts
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Skill/Strength 12:00 to build to a heavy complex: 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk WOD “Nasty Girls” 3 RFT: 50 Air Squats 7 Muscle-ups 10 Hang Power...
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WOD “Dirty 30” For Time: 30 Box Jumps (24/20”) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35#) 30 Front Squats (115/80#) 30 Toes to Bar 30 Push Press (115/80#) 30 Deadlifts (115/80#) 30 Wall...
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Skill/Strength Every 2:30 for 5 Rounds: Bench Press 3-2-1-1-1 *Start around 70% of 1RM WOD 18 Rounds of 0:20 Work, 0:10 Rest Strict Pullups Hand Release Pushups Toes to Bar
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Skill/Strength 10:00 EMOM: 2 Back Squats *All sets 75% of 1RM Back Squat WOD 14:00 AMRAP: In teams of 2: 50 WBS (20/14#) 50 KBS (53/35#) *Perform 1 rope climb to 15′ to tag out your partner
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WOD In 4:00: 21 Power Cleans (155/105#) 15 Burpee Box Jump Overs (24/20″) AMRAP Double Unders Rest 4:00 In 4:00: 21 Power Cleans (135/95#) 15 Burpee Box Jump Overs (24/20″) AMRAP Double Unders Rest...
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WOD In Teams of 2+ at each station, for max reps: 4:00 AMRAP, 2:00 Rest/Transition: 1) Rope Sled Pull (empty sled) 2) Sled Push (empty sled) 3) DBall over 48″ box or AMRAP Slam Ball 4) Farmers Carry...
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Skill/Strength 13:00 to build to a heavy single Sumo Deadlift WOD For Time: 21-15-9 Deadlifts (275/185#) Box Jumps (30/24″) *8:00 Cap *Immediately completing workout, perform 100 Banded Good Mornings,...
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Skill/Strength 10:00 to establish a heavy complex: 1 Hang Power Snatch + Overhead Squat WOD For Time: 3-6-9-12-15-18-21 Bar Facing Burpees Over Barbell Power Snatches (75/55#)
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Skill/Strength 10:00 EMOM: 2 Back Squats *~80% BS 1RM or slightly heavier than last week WOD CFG Open Workout 15.4-ish 8:00 AMRAP: 3 HSPU + 3 Cleans (185/125#) 6 HSPU + 3 Cleans 9 HSPU + 3 Cleans 12...
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Skill/Strength 2 RNFT: 10 Single Arm Russian KBS 10 Single Arm KB Deadlifts 5 Lateral Box Step Ups, each 5 Box Jumps 100m Jog WOD 18:00 AMRAP: 3 KBS (53/35#) 3 Box Jump Overs (24/20″) 200m Run 6 KBS 6...
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Skill/Strength 10:00 EMOM: 2 Bench Press @ 75% BP 1RM WOD For Time: 42 WBS (20/14#) 21 Deadlifts (225/155#) 30 WBS 15 Deadlifts 18 WBS 9 Deadlifts *10:00 Cap Rest as needed, then 1:30 AMRAP Push-ups...
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OPEN GYM ONLY TODAY!! 9:00AM TO 1:00PM WOD 15:00 AMRAP 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/75#)
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OPEN GYM ONLY TODAY!! 9:00AM TO 1:00PM WOD Every 4:00 for 5 Rounds: 15 TTB 15 Deadlifts (205/125#) 15/12 Calorie Bike or Row or 200m run
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