Monthly Archives: September 2019

10/1/19
WOD (AMRAP(s))
“Ecod”
3 Rounds of…
AMRAP 4
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Calorie Row
REST 4

Round 1 – 135/95
Round 2 – 115/85
Round 3 – 95/65

9/30/19
WOD (for time – CAP 12)
“Snake Bite”
21-15-9
Squat Snatch (95/65)
Chest to Bar

After completion, until the
CAP 12 – Build to a Heavy Snatch

9/28/19
Saturday 9AM WOD!
AMRAP*
*today we held the ‘bar’ for most of the AMRAP, tomorrow we will not touch one! Prepare for a conditioning piece!!

9/27/19
WOD (AMRAP 16)
“Gut Feeling”
12 Hang Power Cleans (155/105)
12 Burpee Box Jump Overs (24/20)
12 Push Jerks (155/105)
12 Bar Muscle-ups

9/26/19

WOD (MAX EFFORT)

Alt. Rounds (x16) (Row/Bike)

15 seconds ON

45 seconds OFF

*lowest calorie per machine

Skill/ Strength

Surprise 3 ROUNDER!

9/25/19
WOD (for time)
“Workaholic”
3 Rounds
30/20 Calorie Row
15 Chest to Bar Pull-ups

Directly Into…

3 Rounds
15 Power snatch (95/65)
15 Thrusters (95/65)

9/24/19
*Please arrive on time/early tommorow as we have ALL the fun planned below!

“Pineapple Express”
On a running clock…
0:00 – 15:00 minutes
WOD (Part A – For time CAP 12)
50/35 Calorie Assault Bike/Row
50 Strict Handstand Push-ups

15:00 – 35:00 minutes
WOD (Part B – For time CAP 12)
50 Sit-ups
100′ Bear crawl
40 Sit-ups
100′ Bear crawl
30 Sit-ups
100′ Bear crawl

35:00 – 47:00 minutes
WOD (Part C – For time CAP 12)
3 rounds of:
400 meter run
21 “no jump” burpees*
*FULL extention on top with no jump.

9/23/19
WOD (for time – CAP 10)
“Bartender”
5 Rounds of:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatch
L1 = (75/55)
L2 = (95/65)
L3 = (115/85)

9/21/19
The Saturday 9AM WOD will “chip” away all your hopes, dreams and aspirations….
…. but…. #fitness….amirite?

9/20/19
WOD (for time*)
“Air Conditioning”
Every 5 minutes perform (x4)
20 KB Deadlifts ((53/35)x2)
20 Wallballs (20/14)
20/15 Calorie Row
*Score is slowest round