W.O.D.

  • Tuesday January 24th

    WOD

    20 Shoulder 2 OH 135/95
    10 Rnds of
    3/2 MU B/R
    6 HSPU
    12 Pistols
    2 Shoulder 2 OH 135/95


    FX
    15-20 S2OH 95/65
    7-10 Rnds of
    5 Pull Ups
    10 HR Push Ups
    15 Air Suats
    15-20 S2OH 95/65 

  • Monday Jan 23

    AMAP x 20

    15 snatches 95/65
    rest 1 minute
    12 snatches 115/85
    rest 1 minutes
    9 snatches 135/95
    rest 1 minute
    6 snatches 155/105
    rest 1 minute
    3 snatches 175/115

    Snatches can be power, squat, or split

  • Sunday Jan 22

    Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

    Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

    He is survived by his mother, Cecilia.


    "Paul Pena"

    7 RFT
    100m sprint
    19 KBS
    10 burpee box jumps
    rest 3 minutes

  • Saturday Jan 21

    Rest Day - Closed

    CF Teen at 12:00

    Ladies self defense class at 1:00

  • Friday January 20th

    WOD

    Front Squats
    5 @80%, 1 @ 85%, 5 @ 80%, 1 @ 85%, 1 @ 90%

    5 sets of Tempo Clean & Jerk light for 2 reps before adding weight
    Finish with 1 C&J heavy as possible. Set 1-3 tempo set 4&5 Heavy prep for 15.1(a)

    Conditioning
    15.1
    AMRAPx9
    15 TTB
    10 DL 115/75
    5 Power SN 115/75

    15.1(a)
    6:00 est 1 RM
    Clean & Jerk


  • Thursday January 19th

    WOD

    A.
    15 Power Cleans 155/105
    30 TTB
    30 GS Box Jumps 24/20
    10 Muscle Ups or 30 Pull Ups
    30 II Unders
    15 Thrusters 135/95
    15 HSPU
    30 OHL 45/25 plate
    15 Burpees

    B.
    "Filthy 50"  or "Dirty 30"
    50 reps of each or 30 reps of each

    Box Jumps 24/20
    Jumping Pull Ups
    KBS 1.5/1
    Walking Lunges
    Knees to Elbows
    Push Press 45/35
    Hip/Back XT
    Wallballs
    Burpees
    II Unders 


  • Wednesday Jan 18

    WOD

    BB/Strength
    EMOMx15 climbing
    Min 1-5  2 OHS *Floor
    Min 6-10 2 Snatch *Choice
    Min 11-15 2 C&J *choice
    -Not TnGO

    Conditioning
    AMRAPx7
    7 Pull Ups
    14 MB ground over shoulder
    21 II Unders


    FX
    Min 1-5 2 OHS or Front Squats *Use a rack
    Min 6-10 2 Snatch moderate
    Min 11-15  2 Clean & Jerks


    AMRAP
    7 Ring Rows
    14 MB G2OS
    5 att + 15 single

  • Tuesday January 17th

    WOD

    Rest Day
    Open/Active Recovery
    North
    5:30-6:45 AM
    11-1pm
    5:30-7pm

    South
    11-1pm
    5:00-6:30

  • Monday January 16th

    WOD

    Complete as many rounds and reps as possible in 14 minutes of:
    7 muscle-ups
    50 wall-ball shots
    100 double-unders

    Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Complete as many rounds and reps as possible in 14 minutes of:
    50 wall-ball shots
    200 single-unders

    Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

    Masters
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

    Complete as many rounds and reps as possible in 14 minutes of:
    100 double-unders
    50 wall-ball shots
    7 muscle-ups

    Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

    Scaled Masters
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

    Complete as many rounds and reps as possible in 14 minutes of:
    50 wall-ball shots
    200 single-unders

    Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

    Teens 
    (Teen Boys 14-15, Teen Girls 14-15)

    Complete as many rounds and reps as possible in 14 minutes of:
    100 double-unders
    50 wall-ball shots
    7 muscle-ups

    Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

  • Monday January 16th

    WOD



    "Isabel"
    30 Snatches 135/95-85 *whatever load you did last time

    5:00 Rest
    Karen for time
    150 Wallballs 20/14 @ 10

  • Sunday Jan 15th

    WOD

    "Linda"  NOT FOR TIME
    10-9-8-7-6-5-4-3-2-1 reps of
    Deadlift m-1.5% BW w-BW
    Bench Press m-BW w-.75% BW
    Clean (any) Clean m-3/4 BW w-50% BW

    Time cap 40:00



  • Saturday Jan 14th

    Read story here.
    https://thewodfather.wordpress.com/2016/01/06/chemo/
    WOD

    “CHEMO”

    5 Rounds for Time of:
    -400m Run/Row or 50II's
    -3 Power Snatches 135/95
    -6 OHS 135/95
    -9 Squat Cleans 135/95
    -12 S2OH 135/95

    Scale as needed. Time Cap 35:00

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