Entries by Billy

WOD – March 25, 2019

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. 

WOD – March 22, 2019

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 […]

WOD – March 21, 2019

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 – […]

WOD – March 20, 2019

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. 

WOD – March 18, 2019

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.

WOD – March 16, 2019

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 […]

WOD – March 15, 2019

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 […]

March 14, 2019

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.