Friday 3.10.17 WOD
Max Effort Upper WOD “CrossFit Games Open 17.2” 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds $Out 5RM […]
Thursday 3.9.17 WOD
Dynamic Effort Lower WOD “Jackie” For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups **last completed 3.20.16 $Out Snatch (2 x (60% x2 65%x2 70%x2 75%x2)) Score 75% WOD NOTES
Wednesday 3.8.17 WOD
Monster Mash! WOD “Hard Cindy” 20-Minute AMRAP of: 5 Weighted pull-ups (35,25) 10 Push-ups with feet on (30,24) 15 Squats holding a (45,25) pound plate $ Out 4 Rounds Not for time 1:30 Row 6 Muscle Ups, Bar or ring WOD NOTES
Tuesday 3.7.17 WOD
Announcement Dr. Stu: Wayne 4:30-6:30pm Dynamic Effort Upper WOD “Hans & Frans” 15min EMOM Min 1: 15 MB Cleans (20,14) Min 2: 15 KB Swings (55,35) Min 3: 15 Box Jumps (24,20) Min 4: 15 Push Press (75,55) Min 5: 15,12 Calorie Row **Score total success rounds $Out Close Grip Bench (6×4 @ 70%) WOD NOTES
Monday 3.6.17 WOD
Max Effort Lower WOD Happy Birthday Simon Park! “Opportunity Cost” 6min AMRAP 42 Dubs (x2) 30 Wallballs (20,14) 18 T2B –5min Rest– 6min AMRAP 30 Dubs (x2) 12 Wallballs (20,14) 6 T2B **Score total reps $ Out In 10min find your: 1. Back Squat 5RM 2. Front Squat 3RM 3. Overhead Squat 1RM WOD NOTES
Sunday 3.5.17 WOD
Monsters Mash! WOD “Luck Be a Lady” 7min AMRAP “Annie” 50-40-30-20-10 Dubs (x3) + Sit Ups –7min Rest– 7min AMRAP “Amanda” 9-7-5 Snatches (135,95) + Muscle Ups (x2PU+PU) –7min Rest– 7min AMRAP “Diane” 21-15-9 Deadlifts (225,155) + HSPU **Score total reps of each AMRAP **Last completed 10.30.16 $ Out Foam Roll With Coach WOD NOTES
Saturday 3.2.17 WOD
WOD Partner Up! “Two Fingered Salute” Teams of 2 5 x 5 Min AMRAPs 1. 10 Snatches (75,55) + 10 Box Jumps (24,20) 2. 10 Cal Assault Bike + 10 Burpees 3. 10 Hang Squat Clean (75,55) + 10 Wall Balls (20,14) 4. 1 Rope Climb + 100m Run 5. 10 KB Swings (55,35) + […]
Friday 3.3.17 WOD
Max Effort Lower WOD “CrossFit Games Open 17.1” For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-oversM: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes […]
Thursday 3.2.17 WOD
Dynamic Effort Upper WOD “Dumbbell ‘DT’” 5 Rounds 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Push Jerks **(45,25,35,15) across all movements $Out Close Grip Bench (4×6 @ 65%) WOD NOTES
Wednesday 3.1.17 WOD
Bring a Friend Day! WOD “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wallballs (20,14) SDHP (75,55) Box Jumps (20,20) Push Press (75,55) Row For Cals **There is no additional rest between exercises. Each exercise […]
