Monthly Archives: March 2018

3/31/18
Partner WOD (for time)
“Three thousand three hundred and three”
3000…
300…
3…

3/29/18
Tomorrow will be….different… in a kinda fun… kinda going to hurt sort of way.
I get to coach ALL day so there is no chance of posting!
So….have a good night?
💚
Coach Roy

3/28/18
Strength
SQUAT!!

WOD (for time)
Teams of 2
5 Rounds of:
48 Cal. Assault Bike
24 Burpee (6inch target)
24 Toes to Bar
*Split reps as needed

2/26/18
Happy (1 day past) birthday Coach Cotter!!
You will be happy to know that though you might have a few burpees tomorrow, Cotter has stirred up a little AMRAP 18 to help you “recover” from the 2018 OPEN!!
He asked the details to be kept a mystery… enjoy!

WOD (AMRAP 18)
19 … (115/85)
73 …
26 …
3 … (115/75)
45 …

3/26/18
WOD (AMRAP 7)
3 Thrusters (100/65)
3 Chest-to-bar
6 Thrusters (100/65)
6 Chest-to-bar
9 Thrusters (100/65)
9 Chest-to-bar
12 Thrusters (100/65)
12 Chest-to-bar
15 Thrusters (100/65)
15 Chest-to-bar
18 Thrusters (100/65)
18 Chest-to-bar

OR

WOD (AMRAP 7)
“The Other One”
3 Kettlebell Swings (53/35)
3 Goblet Front Squats (53/35)
3 Burpees
6 Kettlebell Swings
6 Goblet Front Squats
6 Burpees
9 Kettlebell Swings
9 Goblet Front Squats
9 Burpees
12 Kettlebell Swings
12 Goblet Front Squats
12 Burpees

Saturday partner WOD(s)
AMRAP 10*
*Max effort REPS
Then…
AMRAP 20*
“You go, I go”
*Max effort ROUNDS

3/23/18
WOD (AMRAP 7)
“18.5 (11.6 repeat)”
3-3-6-6-9-9-12-12-15-15-etc…
Thrusters (100/65)
Chest-to-bar

3/22/18
For time (CAP 9)
“You choose”
*if you feel like pushing the intensity, do so!
If today is an active recovery day, simply do one smooth and with great form until the time CAP.

EMOM 20 (Skill session)
Odd Minutes: Movement 1
Even Minutes: Movement 2
*Try to repeat at least one movement from the last four week’s EMOM(s)!

*Be proud of these Thursday skill sessions during the open. Think of your proudest accomplishment and post it on todays RESULTS board!

3/21/18
Happy (1 day early) Birthday Coach Ashley!!! We all love you dearly – Maybe not so much after this WOD – and we hope you have the BEST 30th birthday pre 18.5!!

Fyi…Ashley LOVES the WOD “Helen” So that was her inspiration for this…. death trap 😊

WOD (AMRAP 22)
“Ashley”
30 cal row
22 KBS (53/35)
8 chest to bar
8 burpee box jumps (24/20)

3/20/18
WOD (for time)
4 Rounds (every 4 min)
12 Thrusters (95/65)
12/9 Calorie Bike/Row
18 Shuttle runs
*score is slowest round.
**all 4 rounds must be either bike OR rower, no alternating.