Thursday 8.11.16 WOD
Dynamic Effort Lower Strength Deadlift (Unbroken 3x3x3x3x3 @ 75%) **in 7min complete @ 75%. If you fail to complete unbroken stop. DO NOT finish reps WOD “Wicked Twisted Road” 18min AMRAP 1 Curtis P (135,95,95,65) 100m Farmers Carry, (45,35,35,25) 50m Waiters Carry, Right (45,35,35,25) 50m Waiters Carry, Left (45,35,35,25) **x1 Curtis P = Power Clean […]
Wednesday 8.10.16 WOD
Monster Mash! WOD “Flash in the pan” 1000m Row 10 Rope Climbs, 15′ 800m Run 8 Rope Climbs, 15′ 60 Sit Ups 6 Rope Climbs, 15′ 40 Cals Assault Bike 4 Rope Climbs, 15′ 20 Burpees 2 Rope Climbs, 15′ **Scale: 1Rx Rope Climb – 2 modifications $ Out 8min EMOM 50 Dubs (x1) Max […]
Tuesday 8.9.16 WOD
Dynamic Effort Upper Strength Power Snatch (8min EMOM x2 @ 75%) **focus on technique! WOD “Snatch Chief” 5 Rounds 3 Min. On 1 Min. Off 3 Power Snatch (135,95) 6 Push-Ups 9 Air Squats Score total reps of each round $ Out 10 Cal Assault Bike 15 GHD Sit Ups 10 Cal Assault Bike 15 […]
Monday 8.8.16 WOD
Max Effort Lower WOD “The Main Line Crippler” 30 Back Squats 1000m Row **Rx+ BW, RX 3/4 BW **From the rack $ Out 3×12 Barbell Box Step Ups **Load to a moderate weight, box height 20,16
Sunday 8.7.16 WOD
Monster Mash! WOD “PJ” For TIme: 9 Squat Snatches (135,95) 15 Bar Muscle Ups 15 Thrusters (135,95) 12 Bar Muscle Ups 21 Squat Snatches 9 Bar Muscle Ups 21 Thrusters 6 Bar Muscle Ups 15 Squat Snatches 3 Bar Muscle Ups 9 Thrusters **45min time cap Patrick Joseph “PJ” McGonagle, age 45, passed away suddenly […]
Saturday 8.6.16 WOD
WOD “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) + 10 Goblet […]
Friday 8.5.16 WOD
Max Effort Upper Strength Snatch (10min EMOM to build to a heavy) WOD Happy Birthday Coach Jimmy “May the peace be with you” 5 Rounds 12 Deadlifts (135,95) 9 Hang Cleans (135,95) 6 STOH (135,95) 3 Strict HSPUs 1 Strict Ring Muscle Up *20min time cap Scale: 1Rx HSPU = 2 Kipping 1 Rx MU […]
Thursday 8.4.16 WOD
Dynamic Effort Upper WOD “Foo” 13 Bench Presses, 170# Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2 Squat Clean Thrusters, 170# 28 Sit-ups In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. To learn more about Foo click here $ Out […]
Wednesday 8.3.16 WOD
Monster Mash! WOD “Mr. Wolf and Mama Bear” 5 Rounds 15 KB Swings (55,35,45,25) 10 Burpees –5min Rest– 2 Rounds 800m Run 60 Air Squats 30 T2B 15 DB Snatches (L+R=2)(75,55,60,45) –5min Rest– 3 Rounds 75 Dubs 200m Row (damper 10) **Score total time including rest **45min time cap $ Out 1200m Row, damper of […]
Tuesday 8.2.16 WOD
Dynamic Effort Lower Strength Deadlift (Unbroken 4-6-8-6-4 @ 70% ) **in 7min complete @ 70%. If you fail to complete unbroken score highest unbroken set, do not complete remaining reps/sets WOD 12min AMRAP of 16.1 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over […]
