WOD – February 29, 2020

Today is bring a friend day at 8am and 930am!  

Work Out of the Day


Sumo Deadlift 5-5-5-5-5

then,

“Race Horse”

As many rounds as possible in 15 minutes of:
20 air squats
15 situps
15 russian kb swings, 53/35lb
10 burpees
10/8 calorie bike

Post loads and time so beyond the whiteboard.  

WOD – February 27, 2020

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

Work Out of the Day


                                                                                                                                                                                                         

“Luce”

3 rounds for time:
1000m run
10/7 ring muscle ups
100 air squats
*wear 20/15lb vest

Post time to beyond the whiteboard.  Compare to 7/8/2010.  

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

WOD – February 27, 2020

Work Out of the Day


“Test Drive”

For time:
15/12 calorie bike
15 wallballs, 20/15lb
15/12 calorie row
50 double unders

Rest 3 minutes, then

4 rounds for time of:
15/12 calorie bike
15 wallballs, 20/15lb
15/12 calorie row
50 double unders

Post times to beyond the whiteboard.  

 

WOD – February 26, 2020

Work Out of the Day


” King Gidorah”

  1.  For time:
    33 power snatch, 95/65lb
    *EMOM 9 lateral bar burpees
    (6min cap)
    Rest 2 minutes, then
  2. For time:
    33 squat clean, 135/95lb
    *EMOM 12 box jumps, 24/20″
    (6min cap)
    Rest 2 minutes, then
  3. For time:
    33 deadlifts, 185/125lb
    *EMOM 6 burpee box jumps, 24/20″
    (6min cap)

Post times or reps completed to beyond the whiteboard.  

 

WOD – February 25, 2020

Work Out of the Day


Bench Press 3 Rep Max

then,

Death By – 

Pullups 
&
Handstand Pushups

or 

Chest to Bar Pullups
&
Strict Handstand Pushups

With a continuously running clock perform: 1 Pull-up and 1 Handstand Push Up in the first 1 min, 2 Pull-ups and 2 Handstand Push Ups in the second 1 min, and so on.  When you can no longer complete the pushups, then continue with just pullups.  Add the total rounds together to find score. 

Post load and reps completed to beyond the whiteboard.  

WOD – February 24, 2020

Work Out of the Day


Back Squats 10-8-6-4-2

then,

“Ploughing Match

As many reps as possible in 2 minutes of:
100m sled push, 155/115lb (buy in)
max rep sandbag clean, 150/100lb
2 minute rest
As many reps as possible in 2 minutes of:
100m sled push, 155/115lb (buy in)
max rep sandbag squat, 150/100lb
2 minute rest
As many reps as possible in 2 minutes of:
100m sled push, 155/115lb (buy in)
max rep sandbag clean, 150/100lb
2 minute rest
As many reps as possible in 2 minutes of:
100m sled push, 155/115lb (buy in)
max rep sandbag squat, 150/100lb
2 minute rest
As many reps as possible in 2 minutes of:
100m sled push, 155/115lb (buy in)
max rep sandbag clean, 150/100lb

Post loads and reps completed to beyond the whiteboard. 

WOD – February 22, 2020

Saturday workouts are 8am and 930am and we have open gym from 8am to noon!

Work Out of the Day


Max Rep Pushups in 2 Minutes

then,

“Wake Up & Work”

As many rounds as possible in 18 minutes of:
20 situps
15 kb swings, 53/35lb
10 wallball push press, 20/14lb
5 chest to bar pullups

Post rounds completed to beyond the whiteboard.  

WOD – January 21, 2020

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

Work Out of the Day


“Wood”

5 rounds for time of:
Run, 400 m
10 Burpee Box Jumps, 24/20 in
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Thrusters, 95/65 lbs
Rest 1 min

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

WOD – February 20, 2020

Work Out of the Day


1000m row for time

then,

“Bayside”

Every minute on the minute for 20 minutes:
25 jumping lunges
50 second left side plank
50 double unders
50 second right side plank
max calorie row

Post time and reps completed to beyond the whiteboard.

WOD – February 19, 2020

Work Out of the Day


Front Squat 2-2-2-2-2

then,

“Knight Rider”

21-15-9 reps for time of:
bike calories
toes to bar
shoulder to overhead, 135/95lb
*ladies bike 18-12-6 calories

Post loads and time to beyond the whiteboard.