WOD – June 13, 2019

Work Out of the Day


“Devastator II”

For time:
9 bar facing burpees
9 toes to bar
9 front squats, 95/65lb

15  bar facing burpees 
9 toes to bar 
15 front squats, 95/65lb

21 bar facing burpees
9 toes to bar
21 front squats, 95/65lb

5 minute rest

21 bar facing burpees
9 toes to bar
21 power cleans, 95/65lb

15 bar facing burpees 
9 toes to bar
15 power cleans, 95/65lb

9 bar facing burpees 
9 toes to bar
9 power clean, 95/65lb

Post time to beyond the whiteboard. 

WOD – June 14, 2019

Today is Fitness With a Friend Day!  Bring a friend and they can workout for free at 8am and 930am!

Work Out of the Day


“Dumbbell Duo”

In teams of 2, for time:
50 db snatches
400m run
40 db burpee deadlifts
400m run
30 db hang clean n jerks
200m db farmers carry
30 db hang clean n jerks
400m run
40 db burpee deadlifts
400m run
50 db snatches

Post time to beyond the whiteboard.  

WOD – June 15, 2019

Work Out of the Day


Find 1 Rep Max Thruster

then,                                                                                                                                          

“Marco”  

3 rounds for time of:
21 pullups
15 handstand pushups
9 thrusters, 135/95lb

or 

“Team Marco”

In teams of 2,
3 rounds for time of:
21 pullups
15 handstand pushups
9 synchronized thrusters, 135/95lb

Post load and time to beyond the whiteboard.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

WOD – June 13, 2019

Work Out of the Day


1 Mile Bike for time

then,

“Throttle Body”

3 rounds for max reps of:
1 minute bike for calories
1 minute sumo deadlift high pulls, 95/65lb
1 minute box jumps, 24/20″
1 minute rest
*10 second transition between each minute

Post time and reps for each movement and total reps to beyond the whiteboard. 

WOD – June 11, 2019

Work Out of the Day


“Compound Crusher”

For time:

45/36 calorie row
45 burpees over rower

5 minute rest

45 power cleans, 135/95lb
45 ring dips

5 minute rest

45 pushups
45 ball slams, 30/20lb

Each couplet can be partitioned into any rep scheme and the couplets can be completed in any order.  Post time to beyond the whiteboard.

WOD – June 10, 2019

Work Out of the Day


5 sets of –
1 Hang Snatch + 2 Overhead squats 

then,

“Mach 10”

10 rounds for time of:
30 double unders
3 power snatch, 115/75lb
3 overhead squats, 115/75lb
3 snatch, 115/75lb
30 seconds rest

Post loads and time to beyond the whiteboard. 

WOD – June 8, 2019

Today’s workout times are 8am and 930am!

Work Out of the Day


Shoulder Press 3-3-3-3-3

then,

“Kawasaki” 

For time:
50/40 calorie bike (buy in)
then, 3 rounds of –
-25 push press, 75/55lb
-50 air squats

Post loads and time to beyond the whiteboard.  

WOD – June 7, 2019

Today’s workout may be completed in teams of 2!

Work Out of the Day


                                                                                                                                                                                                

“Barraza”

As many rounds as possible in 18 minutes of:
200m run
9 deadlifts, 275/185lbs
6 burpee bar muscle ups

Post rounds completed to beyond the whiteboard.

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.