W.O.D.

  • Friday Apr 18th

    Rest Day - Closed

  • Thursday Apr 17


    "Nicole" 
    amrap x20
    Run 400
    max reps pull ups

    Post total number of pull ups to board

  • Wednesday April 16th


    Bench 3-3-3-3-3

    AMRAP 7:00

    5 Wallballs 20/14
    10 Box Jumps 24/20
    15 Dubs

  • Tuesday April 15th 2014

    EMOM X15
    min 1:00 - 5 burpees 5 Hang Power Snatches
    min 2:00 - 5 burpees 5 Power Snatches 
    min 3:00 - 5 burpees 5 Squat Snatches 
    repeat for 5 rounds post sn loads to whiteboard
    *Looking for TnGo SN. Choose weight to accomplish. Also try to get all 10 reps completed as quickly as possible and use the remainder of the min to rest

  • Monday April 14th 2014

    Rest Day 
    Open Gym 11-1
    Open Gym 5:30-7:00pm

  • Sunday April 13th


    3 Person Teams
    2 Rounds of
    50 GS Box Jumps 24/20
    40 S2OH 135/95
    30 T2B
    20 Deadlifts 225/155
    10 HSPU or 15 C2B Pull Ups
    *750m Row (250m increments) 

    *Row can be completed at any point during the round. Only one person working at a time. Ea team may have no more than 2 bars 

  • Saturday April 12th

    U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, TX, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.

    He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

    WOD
    Three rounds of:

    • Run 800 meters
    • 5 Front squat 225/165 *
    • Run 200 meters
    • 11 Chest to bar pull-ups
    • Run 400 meters
    • 12 KBS 2/1.5

      *From floor. Scale load as needed in order to clean from floor. You can Squat Clean your first rep

  • Friday April 11

    Back Squats: 20-10-5

    20 unbroken at 60% 1 rep max
    10 unbroken at 70% 1 rep max
     5 unbroken at 75% 1 rep max

    then

    AMRAP 7 minutes

    7 OHS 95/65

    14 sit ups

  • Thursday April 10th

    Rest Day 
    Open Gym 11-1
    5:30-7

  • Wednesday April 9th


    "Diane"

    21-15-9 reps of

    Deadlifts 225/155

    HSPU


    Then


    4x400

    Rest 2:00 between sets

    Cash Out *not for time
    100 Sit Ups - everytime you stop to rest do 1 Burpee

  • Tuesday April 8tth


    30 Minutes

    Power Snatch - Not Heavy

    3-3-3

    Snatch Balance From Rack

    2-2-2

    Squat Snatch

    1-1-1

    Then

    8 Min AMRAP

    20 double unders

    8 T2B

    8 Box Jumps 30/24


  • MONDAY APRIL 7TH


    Front Squat EMOM x 10 *From Floor

    1, 2, 3... until failure or 10 reps (if you fail before 10 start back over at 1 and work back up)

    Rx1 - 185/135

    Rx2 - 165/115

    Rx3 - 135/95


    Then


    15 Min AMRAP

    200m Run

    5 C2B Pull Ups

    5 G2OH 135/95

    5 Burpees


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