Category: Uncategorized
WOD 10/11/19
10th October
Fitness and Performance
5 Rounds for Time
5-Deadlift 95/65
5-Thrusters
5-Back Rack Thrusters
5-Power Snatch
100m Run
WOD 10/10/19
9th October
Fitness and Performance
3 Rounds
400m Run
20-Abmat Situps
20-Pullups
20-KB Swings 53/35
WOD 10/9/19
8th October
Fitness and Performance
1. 14 min E2MOM
6-Back Squats +5-10lbs
2. 10 min AMRAP
8-Push Press 135/95
30-Double Unders
WOD 10/8/19
7th October
Fitness
For Time
10-8-6-4-2
Strict pullups
Pushups
Floor seated db shoulder press
(300m Row BEFORE each round)
Performance
For Time
5-4-3-2-1
Bar Muscle ups
Strict HSPU
(300m Row before each round)
WOD 10/7/19
6th October
Fitness and Performance
Partner
20 min AMRAP
Buy in:
100/80-Cal Row
AMRAP Leapfrog movements
18-Wallballs 20/14
8-Power Cleans 155/105
15/11-Cal Ski Erg
WOD 10/4/19
3rd October
Fitness and Performance
Partner Leapfrog movements
18 min AMRAP
14/10-Cal Bike
12-Toes to bar
16-Alt Dumbell Snatch 50/35
WOD 10/3/19
2nd October
Pay Dues
Fitness and Performance
1. Split jerk
3×5 at same weight
2. 3 rounds
15-Pullups
15-HSPU
15-Front Squat 95/65
(Fitness does seated strict db press)
WOD 10/2/19
1st October
Please pay dues
Fitness and Performance
5 Rounds
400m Run
10-Deadlift 155/105
5-Hang Power Clean
30-Double Unders
WOD 10/1/19
30th September
Please be courteous and pay your dues for October today
Fitness and Performance
1. 14 min E2MOM
6-Back Squats +7.5-12.5lbs
2. For Time
500m Row
40-Air Squats
30-Situps
20-Pushups
10-Chest to Bar pullups
WOD 9/30/19
29th September
PLEASE BRING OCTOBER DUES
Fitness and Performance
20 min AMRAP
20-KB Box Step Ups 53/35 24/20
20-S2O 135/95
20-KB Swings 53/35
20-HR Pushups
20-Situps
EMOM
5-Burpees (Performance)
Or
3-Burpees (Fitness)
YOU MUST DO THE BURPEES AT BEGINNING OF EVERY MINUTE. IF YOU NEED TO DO THE BURPEES AND THEN REST THE REMAINDER OF THE MINUTE AND THEN DO BURPEES AGAIN AT THE NEXT MIN BEFORE GETTING ANY MORE REPS ON THE AMRAP THAT IS OK. BUT YOU CANT SKIP BURPEES