WOD – 3/01/19

COME GET SOME!!!
Strength: Bench press
Every :90s:
  • 15 @ 60%
  • 12 @ 65%
  • 10 @ 70%
  • 15 @ 50%
WOD
“19.2”
8 minute AMRAP + Bonus time:
  • 25 Toes to bar
  • 50 Double Unders
  • 15 Squat cleans (#135/85)
  • 25 Toes to bar
  • 50 Double unders
  • 13 Squat cleans (#185/115)

If completed before 8 minutes, add 4 minutes and proceed to:

  • 25 Toes to bar
  • 50 Double Unders
  • 11 Squat cleans (#225/145)

If completed before 12 minutes, add 4 minutes and proceed to:

  • 25 Toes to bar
  • 50 Double unders
  • 9 Squat cleans (#275/175)

If completed before 16 minutes, add 4 minutes and proceed to:

  • 25 Toes to bar
  • 50 Double unders
  • 7 Squat cleans (#315/205)

*Stop at 20 minutes

WOD – 2/26/19

COME GET SOME!!!
WOD
AMRAP 6:
  • 27/21 Calorie Row
  • 27 Thrusters (#75/55)
  • 27 Pull-ups

Rest 3 Minutes

AMRAP 6:
  • 21/18 Calorie Row
  • 21 Thrusters (#95/65)
  • 21 Abmat Sit-ups

Rest 3 Minutes

AMRAP 6:
  • 15/12 Calorie Row
  • 15 Thrusters (#115/80)
  • 15 T2B
Accessory Work (3 Rounds NFT):
  • 12 Medball Push-Ups (6 on each side)
  • 12 Alternating Weighted DB Side Lunges (6 on each leg, athlete chooses weight)
  • 12 Bicep Curls (athlete chooses weight)

WOD – 2/25/19

Happy birthday, Audrey G.!
COME GET SOME!!!
WOD
“DT”
5 ROUNDS FOR TIME:
  • 12 Deadlifts (#155/105)
  • 9 Hang Power Cleans
  • 6 Push Jerks
*Scaled 135/95 or 115/75
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in Operation Enduring Freedom (OEF) when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

WOD – 2/19/19

COME GET SOME!!!
Strength: Snatch doubles
  • Every 1:30, for 15 minutes (6 sets) of: Snatch x 2 (Does not have to be touch and go)
Suggested loading per set: 65%, 70%, 75%, 80%, 85%, 90%
WOD
 Every 7 minutes for 21 minutes (3 sets)
  • 25 Bar-facing Burpees
  • 15 Power Snatches (#135/95)

*Rest if you complete the first round before the 7 minute mark. Begin the second round at the 7 minute mark. Begin third round at the 14 minute mark