WOD

Monday, February 19th 2018

Strength/Skill: EMOM 10 minutes 3 hang Power Snatch   GP WOD 21-15-9 Power Snatch 85/55 Box Jump 24/20   OP WOD 21-15-9 Power Snatch 115/75 Box Jump 24/20   Extra Credit EMOM 5 minutes 30 Unbroken Double...

Friday, February 16th 2018

  OPEN Skill 1 Legless L Sit Rope Climb Every 1 min for 5 mins.   GP WOD 5 rounds for time of: 15 Thrusters, 45/33 lbs Plank Hold, 1 min Rest 1 min   OPEN WOD 5 rounds for time of: 15 Thrusters, 95/65 lbs Plank Hold, 1 min Rest 1 min   Supplemental...

Saturday, February 17th 2018

GP WOD - Partner "Morrison" 50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 1.5/1 pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion,...

Thursday, February 15th 2018

Strength Front Squat 10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets. *ascending load   GP WOD Complete as many rounds as possible in 11 mins of: 25 Double Unders or 10 Pull-ups 25 Double-under or 50 singles 10 pull-ups or 15...

Wednesday, February 14th 2018

Strength 1 Hang Power Clean + Hang Squat Clean + Squat Clean, pick load Every 2 mins for 14 mins. *ascending load   GP/OPEN WOD Row 2000 m Perform at 110% effort / RPE 20.   Supplemental Wall Ball 3x20 Use the same weight for each set. Rest 20 secs between...

Tuesday, Februrary 13th 2018

Strength Deadlift 5x5 at 75% 1RM Rest as needed between sets.   GP WOD 4 rounds for time of: 10 Push-ups 15 AbMat Sit-ups 25 Goblet Squats, 53/36 lbs   OPEN WOD 4 rounds for time of: 10 Ring Push-ups 15 GHD Sit-ups 25 Goblet Squats, 72/53 lbs  ...

Monday, February 12th 2018

GP Strength Overhead Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. *ascending in load   OPEN Strength Overhead Squat 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. *ascending...

Saturday, February 10th 2018

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries...

Friday, February 9th 2018

Strength Back Squat 5x5 at 75% 1RM Rest as needed between sets. *same weight across   GP WOD 3 rounds for time of: 10 Sumo Deadlift High-pulls, 75/55 lbs 15 Push-ups 20 Jumping Alternating Lunges   OPEN WOD 3 rounds for time of: 10 Sumo Deadlift High-pulls,...

Thursday, February 8th 2018

Strength Press 1x10 at 40% 1RM Press 1x10 at 50% 1RM Press 1x10 at 60% 1RM Press 1x10 at 70% 1RM Rest as needed between sets.   GP WOD Complete as many rounds as possible in 11 mins of: 10 Box Step-Ups, 24/20 in max rep One Arm Alternating Dumbbell Snatches,...

Wednesday, February 7th 2018

Rowing Workshop Drill GP WOD CrossFIt Games Open 16.4/17.4 Scaled As many reps as possible in 13 mins of: 55 Deadlifts, 135/95 lbs 55 Wall Balls, 20/10 lbs, 9/9 ft 55 Row Calories 55 Hand Release Push-ups If 55 hand release push-ups are completed, the athlete will...

Tuesday, February 6th 2018

Strength 1 Hang Snatch, pick load Every 1 min for 8 mins. *power or squat   GP WOD Complete as many rounds as possible in 11 mins of: 10 Power Snatches, 75/55 lbs 20 Double Unders, 30 secs   OPEN WOD Complete as many rounds as possible in 11 mins of: 10...

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