Saturday, September 1, 2018 WOD “Sasquatch” Teams of 3: For Time (30 Minute Time Cap): 250 Clean and Jerks *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row 30 Toes to Bar Weight Climbs Every 50 Reps: Weight 1: 95/65 Weight 2: 115/80 Weight 3: 135/95 Weight 4: 155/105 Weight 5: 185/135 LITE AMRAP10:…
Thursday, August 30, 2018 WOD 180830 WOD “Paul Bunyan” AMRAP 15: 60 Double Unders 21/15 Calorie Assault Bike 15 Deadlifts (225/155) LITE 10 Rounds 5 Burpees 6 Toes to Bar 7 DB Thrusters (light)
Tuesday, August 28, 2018 WOD “Lead Foot” AMRAP 4: 27/21 Calorie Row 27 Burpees? 27 Chest to Bar Pull-upsrest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups LITE 8 Sets of: In a 90-second window: 60 Double Unders…
Wednesday, August 15, 2018 WOD “Fire Alarm” For Time: 3 Rounds Bergeron Beep Test* 50/35 Calorie Row 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test *1 Round of Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees LITE 2 Rounds for Time: 600m Hill Run 30 Kettlebell Swings 30…
Friday, August 10, 2018 Chill & Grill Tonight (Friday) @ 7:30pm BYOB/F WOD “Cement Mixer” On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar *Score is slowest round LITE 5K ROW
Thursday, August 9, 2018 WOD “Deadpool” On the 3:00 x 7 Rounds (21 Minutes): 21 AbMat Sit-Ups 21 Medicine Ball Squat Jumps (20/14) 7-6-5-4-3-2-1 Deadlifts LITE 2 Min Plank Hold then, EMOM16: 1: 16 Box Jump Overs 2: 8 Toes to Bar then, 2 Min Plank Hold WEIGHTLIFTING Squat Snatch On the Minute x 12…
Wednesday, July 18, 2018 CROSSFIT WOD: “Power Hour” For Time: 50 Clean and Jerks (135/95) On the Minute – 5 Toes to Bar MOBILITY Posterior Chain Mobility PROWESS LITE 6 Rounds, For Time: 15 KB Swings 20 Lateral Bench Hops 500m Row
Saturday, July 14, 2018 CROSSFIT WOD: “Zero Dark Thirty” Teams of 3, For Time (30 Minute Cap): 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatches (95/65) 140/100 Calorie Assault Bike 2 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch (115/80) 140/100 Calorie Assault Bike 1 Round:…
Thursday, July 12, 2018 CROSSFIT WOD: “Team Tosh Sprints” Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run WEIGHTLIFTING Every 2 minutes, for 12 minutes (6 Sets): 2 Hang Squat Cleans (Not unbroken) PROWESS LITE ENDURANCE AMRAP30: 30/25 Cal Row 15/Side SA DB Hang Clean & Jerk 15 Toes to…
Tuesday, July 3, 2018 CROSSFIT WOD: “Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 1 Round of Helen: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups WEIGHTLIFTING Every 2 minutes, for 14…
