Entries by Billy

WOD – July 23, 2018

We had a great turnout for the DVB Memorial WOD!  Thank you to all the officers and first responders that came out to remember Dave and thank you to all who donated! Work Out of the Day Back Squat 5-5-5-5-5 then, Tabata Air Squat then,  Tabata Ring Row Post loads and time to beyond the […]

WOD – July 20, 2018

This Sunday is the DVB memorial hero WOD!  There will be no oly or open gym.  WOD times are 1030am and noon! Work Out of the Day Max Vertical Jump then, 5 rounds for max reps in 2 minutes of: 50 double unders 10 left arm db push press, 50/35lb 10 right arm db push […]

WOD – July 19, 2018

Happy Birthday Coach Derrick!   Work Out of the Day “Death Race” (from Ben Bergeron) 5 rounds for time of: 15/10 calorie bike 10 burpees rest, then 4 rounds for time of: 200m run 50ft hs walk or bear crawl 10 kb swings, 53/35lb Post time to beyond the whiteboard.

WOD – July 18, 2018

Work Out of the Day Front Squat 3-3-3-3-3 then, For time:   3 rounds of – -10 thrusters, 95/65lb -10 toes to bar 2 minute rest 3 rounds of – -15 wallballs, 20/14lb -20 situps Post time to beyond the whiteboard.

WOD – July 17, 2018

Work Out of the Day Rope Climb Practice then, Handstand Pushup Practice then, 5 rounds for time of: 20/16 calorie row 10 strict handstand pushups 5 power cleans, 185/125lb 1 legless rope climb 1 rope climb Post loads and time to beyond the whiteboard.  Compare times to Jan 26, 2016.  

WOD – July 16, 2018

Work Out of the Day Snatch 1-1-1-1-1-1-1 then, “Down & Dirty” For time: 5 rounds of – -5 snatch, 115/75lb -5 lateral burpees 4 rounds of – -7 power snatch, 115/75lb -7 lateral bar burpees 3 rounds of – -10 overhead squats, 115/75lb -10 lateral bar burpees Post loads and time to beyond the whiteboard.