WOD

2.3.17 WOD

February 2, 2017
Open WOD: 13.1 17 Minute AMRAP of: 40 Burpees 75/45 (45/35) pound Snatch, 30 reps 30 Burpees 135/75 (75/55) pound Snatch, 30 reps 20 Burpees 165/100 (100/70) pound Snatch, 30 reps 10 burpees 210/120 (120/85) pound Snatch, as many reps as possible

2.2.17 WOD

February 1, 2017
WOD: "Cinnie" For time 1 Round of Cindy 5 Pull-Ups 10 Push-Ups 15 Squats Followed by 1 Round of Annie Double Unders Sit-Ups Descend the amount of Annie after every round of Cindy. 50-40-30-20-10 until Annie if completed. Call time after the last 10 reps of sit-ups. I.E. 5 Pull-Ups 10 Push-Ups 15 Squats 50 Double Unders 50 sit-Ups 5 Pull-Ups 10 Push-Ups 15 Squats 40 Double Unders 40 sit-Ups 5 Pull-Ups 10 Push-Ups 15 Squats 30 Double Unders 30 sit-

2.1.17 WOD

January 31, 2017
Open WOD: 14.3 8 minute AMRAP of: 135/95-lb. deadlifts, 10 reps 15 box jumps, 24/20-inch 185/135-lb. deadlifts, 15 reps 15 box jumps, 24/20-inch 225/155-lb. deadlifts, 20 reps 15 box jumps, 24/20-inch 275/185-lb. deadlifts, 25 reps 15 box jumps, 24/20-inch 315/205-lb. deadlifts, 30 reps 15 box jumps, 24/20-inch 365/225-lb. deadlifts, 35 reps 15 box jumps, 24/20-inch

1.30.17 WOD

January 29, 2017
Open WOD: 14.4  Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20/14 lb. to 10/9-foot target 30 cleans, 135/95 lb. 20 muscle-ups

1.27.17 WOD

January 26, 2017
WOD: 5, 3 Minute Rounds of 15 Toes to Bar 12 Hand Release Push-Ups 5 Clean and Jerk 135/95 Note: If you finish the round, rest the rest of the time. If you do not make a round, scale it down to 13, 10 and 3. If you are still not able to finish, scale the reps down to 10, 8 and 1. try to keep the loads as close to the RX weights as possible.

1.26.17 WOD

January 25, 2017
Open WOD: 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.  Scaled Version  21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 65 lb. Women use 45 lb.

1.24.17 WOD

January 23, 2017
Open WOD: 16.4  13 Minute AMRAP of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled Version  13 Minute AMRAP of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. ta

1.23.17 WOD

January 22, 2017
WOD: 12 Minute AMRAP of 1 Power Snatch 115/80 2 Sit-Ups 3 Ring Dips Note: add 2 reps per movement each successive round.

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