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
1.31.17 WOD
January 30, 2017
WOD: 5 rounds for time of
10 Ring dips
15 Shoulder Press 75/55
20 Double unders
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.
1.25.17 WOD
January 24, 2017
WOD: 10 Minute AMRAP of
30 Double Unders
13 Overhead Squat 100/70
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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