2-18-2017

2-18-2017

2-18-2017 A: 15 minute time cap Run 1600m (both partners must complete) in remaining time complete AMRAP Burpee 7 reps Box Jump (24″) 5 reps GTO (165/103) 3 reps RX: (20″), 115/83 SC: (16″), 50/35 score is total number of reps B: Rest 10 minutes C: 15 minute time cap both partners must complete Fran, serially. Score is the total number of seconds remaining for the team TSE: HQ RX: 65/45, -33%/50% SC: 50/30,...
2-8-2017

2-8-2017

2-8-2017 A: Snatch + Drop Snatch + OHS (50% 1RM Snatch) EMOTM 20 add 5lbs every two makes B: Every two minutes Box Over Burpee (30″/24″) 9 reps Each round add 3 reps RX: 24/20″ SC:...
1-5-2017

1-5-2017

1-5-2017 A: Back Squat (~80% of 1RM) 3-3-3-3-3-3-3 15 minute time cap B: Hang Clean 5 reps Box Jump 6 reps Burpee 7 reps 7 rounds for time 20 minute time cap TSE: 185/123#, 30″/24″ RX: 135/95#, 24″/20″ SC: KB 32/24,...
11-22-2016

11-22-2016

Level I & Level II Odd: Strict Press (115/75) 3 reps Even: Dumbbell Row (70/40) 8 reps EMOTM 8 AMRAP 6 Thruster (95/65) 7 reps Box Jump (24″/20″) 7 reps Rest 4 min. AMRAP 6 Burpee 7 reps Box Jump (24″/20″) 7...

11-5-2016

Level I & Level II “TeamWod Saturday” Teams of 3 AMRAP 30 Station 1 Box Jump (24″/20″) 10 reps Toes to Bar 5 reps Station 2 Burpee 10 reps Thruster (45/35) 5 reps Station 3 Run 300m (20/14) with Medicine Ball *All teammates working at all times. Teammates cannot rotate stations until runner...