WOD for 2/27

With a 15 Minute Running Clock 15.1 – 9 min AMRAP – 15 Toes to Bar – 10 Deadlifts (115/75) – 5 Snatch (115/75) **THEN IMMEDIATELY INTO** 15.1a – With remaining 6 minutes – Establish a 1 Rep Max Clean and Jerk


WOD for 2/26

A. Rowling – Tourney Style B. For Time: 4 Rounds – 200m Run – 8 Push Press (115/80) (Comp 135/100) – 6 Front Squat – 4 Hang Power Clean – 2 Deadlift


WOD for 2/25

A. Randy: For Time: – 75 Snatches (75/55) B. 5 Rounds – 1 min Cal Row – 1 Min Wall Balls – 1 Min Double Unders – 1 Minute Rest. **Score each movement separately to give you 3 totals (total calories, total wall balls, total double unders)


WOD for 2/24

A and B. Front Squat Then Bench Press – 60% x 5 – 65% x 5 – 70% x 5 C. AMRAP 12 Minutes: – 250m Row – 10 Pull Ups (Comp C2B) – 20 Burpees (Comp to 6″ Target)


WOD for 2/23

A. 3 Rounds for Max Reps – 1 Min ME Overhead Squat (75/55) – 30 Second Rest Between Sets **3 minute rest then** B. 3 Rounds for Max Reps – 1 Min ME Thrusters (75/55) – 30 Second Rest Between Sets C. For Time: – 3 Power Snatch (165/115 lbs) – 3 Bar-Facing Burpees – … Continue reading “WOD for 2/23”


WOD for 2/20

A. Push Press Then Overhead Squat – 75% x 5 – 85% x 3 – 95% x 1 B. AMRAP 8 Minutes: – 200m run – 15 Power Cleans (95/70) – 30 Double Unders **REST 2 MINUTES** C. AMRAP 6 Minutes: – 100m run – 7 Power Cleans (115/85) – 15 Double Unders


WOD for 2/19

A. For Time: – 50 Kb Swings (AHAP) – 50 Jumping Lunge WOD: Angie: For time: – 100 Pullups – 100 Pushups – 100 Situps – 100 Air Squats


WOD for 2/18

A Tabata Toes to Bar **2 min Rest** B. 2 min ME Slam Balls (AHAP) C. Every 5 minutes for 30 minutes: – Run 200m (or row 250m if inclement weather) – 20 Wall Balls (20/14) – 15 Box Jumps (24/20) – 10 HSPU


WOD for 2/17

A. Front Squat then Bench Press – 75% x 5, – 85% x 3 – 95% x 1 B. For Time: – 15 Thrusters (75/55) – 15 Bar Facing Burpees – 12 Thrusters (95/65) – 12 Bar Facing Burpees – 9 Thrusters (115/80) – 9 Bar Facing Burpees – 6 Thrustesr (135/100) – 6 Bar … Continue reading “WOD for 2/17”


WOD for 2/16

Strength/Skill: 4 x ME Unbroken + 3 Strict HSPU ( *ME Unbroken set, quick rest, then 3 more reps) **Rest 2 minutes WOD: 4 Rounds for time: – 10 Jumping Back Squat (45/35) – 15 KBS (53/35) – 25 DU – 15 Push Press (75/55) – 10 Burpees

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