Remember to to submit your 19.5 score today before 5pm! Work Out of the Day “Compactor” 5 rounds for time of: 10 back squats, 225/155lb 20 toes to bar 30 db hang to overhead, 50/35lb 40 box jumps, 20″ 3 minute rest Post time to beyond the whiteboard.
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Entries by Billy
Work Out of the Day “Dead Sled Push” In teams of 2, 10 rounds for time of: 100m sled push, 155/105 30/20 pushups 20 deadlifts, 185/125lb Post time to beyond the whiteboard.
We have normal workout times today in the morning and our Friday Night Heats start at 4pm! Work Out of the Day Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters, 95/65lb Chest-to-bar pull-ups or Scaled 19.5 33-27-21-15-9 reps for time of: thrusters, 65/45lb Jumping pull-ups Post time or reps to beyond the whiteboard, and/or […]
Come down to they gym to watch the announcement of 19.5 at 5pm! Work Out of the Day 5 x Max Effort L Sit then, “Cardio Schmardio” 4 rounds for max reps of: 1 minute – 200m run 1 minute – max rep burpees 1 minute – 20/16 calorie bike or row 1 minute – […]
Happy Birthday Coach Sarah! Work Out of the Day “Work Hardening Iron” As many reps as possible in 19 minutes of: 30 alternating db snatch, 50/35lb 30 chest to bar pullups 30 overhead squats, 115/75lb 30 deadlifts, 165/110lb 30 chest to bar pullups 30 pistols (alternating) Post reps completed to beyond the whiteboard.
Happy Birthday Coach Sarah! Work Out of the Day Deadlift 5-5-5-5-5 then, “Jaws” For time: 40/32 cal row 40 ring dips 40 box jump overs, 30/24″ Post loads and time to beyond the whiteboard.
Remember to submit your scores for 19.4 today before Work Out of the Day “Redemption” As many rounds as possible in 20 minutes of: 400m run 20 strict pullups 20 db thrusters, 100/70lb Pullups and thrusters can be partitioned and completed in any order each round. Post rounds and reps completed to beyond the whiteboard.
There is open gym today from 8am to 11am, and WOD times are 8am and 930am Work Out of the Day “Fresh & Easy” 3min amrap: 200m run 30 situps db hang clean & jerks, 50/35lb 3min rest 200m run 30 situps max rep box jumps, 24/20″ 3min rest 200m run 30 situps max rep […]
Friday Night Throwdown heats start at 4pm and the last heat will be at 63opm! Work Out of the Day Open Workout 19.4 For total time: 3 rounds of: 10 power snatches, 95/65lb 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Scaled 19.4 For total time: 3 […]
We will be playing the 19.4 workout announcement at 5pm! Work Out of the Day “Marine air Ground Task Force” In teams of 2, 3 rounds for time of: 1000/800m row 200 double unders 800m run Post time to beyond the whiteboard.