WOD

Saturday, September 9th

September 8, 2017

Hours:
7:30, 9, 10, & 11:30am

“Fight Gone Bad”

3 Rounds
1 min max Wall Balls (20/14)
1 min max SDLHP (75/55)
1 min max Box Jumps (20/16)
1 min max S2OH (75/55)
1 min max Cal Row
1 min Rest

*2 Heats each hour
*This is not a partner WOD but people will partner to count each others reps


Friday, September 8th

September 7, 2017

Close Grip Bench Press
3-3-3-3-3

4 Rounds
20 TTB
20 HR Push-ups
20 Sit-ups
20 Lunges
2 Rope Climbs (scale = 10 Pull-ups)

Extra Credit
3×10 Bamboo Bench Press
3×8-12 DB Incline Bench
3x max rep bench dips


Thursday, September 7th

September 6, 2017

15mins Squat Snatch
Build to heavy Single

3x 3AMRAP
3 OH Squats (95/65)
6 S2OH (95/65)
9 Power Cleans (95/65)
Rest 1min between AMRAPs

*Continue the next AMRAP where the previous one left off

Extra Credit
3 Rounds
10 TTB
20 Hip Extensions
30 Flutter Kicks
40 Banded Good Mornings
50 MB Twists


Wednesday, September 6th

September 5, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Strict Ring Dips
Min 3: :40 or 10 Alternating Pistols

20AMRAP
2 Ring MU’s
4 HSPUs
8 Box Jumps (30/24)

Extra Credit
3×8-12 DB Row
3×8-12 DB reverse fly
3×8-12 DB Hammer Curls


Tuesday, September 5th

September 4, 2017

Back Squat
10@60%
10@65%
10@70%

For Time
15-12-9-6-3
C2B Pull-ups
Deadlift (225/155)
Burpee Bar Hops

Extra Credit
3×10 Barbell Hip Thrusts
3×10 GH Raises
3×20 GHD Sit-ups


Monday, September 4th

September 3, 2017

Happy Labor Day!!

Class at 7, 9:30, & 11am (gym closed at 12pm)

For Time
10-9-8-7-6-5-4-3-2-1
Cal Row
Hand-Release Push-ups
KB Swings (70/53)
Burpee
Goblet Squat (70/53)
Run 200m after every round

Extra Credit
Bench Press
5×3


Sunday, September 3rd

September 2, 2017

Labor Day Weekend Hours:

Sunday: 9 & 10am (gym closed at 11am)
Monday: Class at 7, 9:30, & 11am (gym closed at 12pm)

 
For Time:
50 Cal Row
Run 4 Laps
50 Burpees
Run 3 Laps
50 Sit-ups
Run 2 Laps
50 Lunges
Run 1 Lap
50 DU’s


Saturday, September 2nd

September 1, 2017

Labor Day Weekend Hours:

Saturday: 7:30, 9 & 10am (gym closed at 11am)
Sunday: 9 & 10am (gym closed at 11am)
Monday: Class at 7, 9:30, & 11am (gym closed at 12pm)

 
Partner Hard “Murph”
 
Run 5 Laps (partners run together)
then
100 Pull-ups
then
200 Hand-Release Push-ups
then
300 Air Squats
then
Run 5 Laps (partners run together)
 
*Movements CANNOT be divided and rearranged in this version, they must be done in order.
*Partners alternate work/rest at will


Friday, September 1st

August 31, 2017

Labor Day Weekend Hours:
Friday: Last Class at 5pm (gym closed at 6pm)
Saturday: 7:30, 9 & 10am (gym closed at 11am)
Sunday: 9 & 10am (gym closed at 11am)
Monday: Class at 7, 9:30, & 11am (gym closed at 12pm)
Push Press
4×3 (65-80%)
+
Z-Press
3×8
Partner WOD
10AMRAP
Max Rep Curtis P (115/75)
Partners alternate work/rest at will
1 Curtis P = 1 Power Clean + 1/leg Front Rack Lunge + 1 Push Press
Extra Credit
3×10 Bamboo Bench Press
3×8-12 DB Incline Bench
3x max rep bench dips


Thursday, August 31st

August 30, 2017

Labor Day Weekend Hours:
Friday: Last Class at 5pm (gym closed at 6pm)
Saturday: 7:30, 9 & 10am (gym closed at 11am)
Sunday: 9 & 10am (gym closed at 11am)
Monday: Class at 7, 9:30, & 11am (gym closed at 12pm)
“Whitten”
5 Rounds
22 KBS (70/53)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wall Balls (20/14)
(*45:00 time cap)
Extra Credit
3 Rounds
10 TTB
20 Hip Extensions
30 Flutter Kicks
40 Banded Good Mornings
50 MB Twists


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