Entries by AVW

WOD: 2.16.19

W.O.D. FIT: The Chief (AMRAP – Rounds) Max rounds in 3 minutes of:3 Power Cleans, 135#/95#6 Push-ups9 SquatsRest 1-minute.Repeat for a total of 5 cycles PERF: “BIG CHIEF” (AMRAP – Rounds and Reps) For completed Rounds:3 min AMRAP of (5 total Rounds):3 Power Cleans 205#/135#6 Push-ups9 SquatsRest 1min.Repeat for 5 Total Cycles

WOD: 2.15.19

Weightlifting Snatch Balance (1,1,1,1,1,1) W.O.D. FIT: Metcon (AMRAP – Reps) 4 rounds for reps1 minute Row1 minute DB lunges (35/25) (each arm)1 minute Pull ups1 minute rest PERF: Metcon (AMRAP – Reps) 4 rounds for reps1 minute Bike1 minute DB lunges (50/35) (each arm)1 minute Chest to bar pull ups1 minute rest

WOD: 2.14.19

W.O.D. ‘JACK AND DIANE’ 20 MIN AMRAP(Continue rotating through the following 4 exercises for as many rounds and reps as possible in 20 minutes) 21 KB Swing 53/35#15 Box Jump 24/20″9 Deadlift 225/155#3 Handstand Push-up

WOD: 2.13.19

Weightlifting Bench Press (4 sets of 5 @80%) W.O.D. FIT: Metcon (AMRAP – Reps) :30 seconds on:30 seconds off5 rounds of Push ups5 rounds of Rowing5 rounds of DB Push Press (35/25)5 rounds of Rowing PERF: Metcon (AMRAP – Reps) :30 seconds on:30 seconds off5 rounds of Rowing5 rounds of Ring push ups5 rounds of […]

WOD: 2.12.19

Weightlifting Hang Power Clean (10 min EMOM 3 Hang power cleans @ 75%) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 10 minutes6 Squat Cleans (95/65)9 Burpees Over Bar12 V-Ups PERF: Metcon (AMRAP – Rounds and Reps) AMRAP in 10 minutes6 Squat Cleans (155/105)9 Burpees Over Bar12 Toes to bar

WOD: 2.11.19

Weightlifting Back Squat (5 sets of 4 reps   @80% of 1RM ) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 10 minutesRow 750mthen..1-2-3-4-5-6-7-8-9-10Shoulder to Overhead (95/65)** 10 double unders each round PERF: Metcon (AMRAP – Rounds and Reps) AMRAP in 10 minutesRow 1000mthen..1-2-3-4-5-6-7-8-9-10Shoulder to Overhead (135/95)** 30 double unders each round

WOD: 2.10.19

W.O.D. BIG MAMA TABATA Four Tabatas in 16 minutesWall Balls (20/14 lb)Toes to BarRow (Calories)Power Cleans (135/95 lb)

WOD: 2.9.19

W.O.D. Cameron For time:50 Walking lunge steps25 Chest to bar pull-ups50 Box jumps, 24”25 Triple-unders50 Back extensions25 Ring dips50 Knees to elbows25 Wallball “2-fer-1s”, 20#50 Sit-ups5 Rope Climbs, 15’In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012To learn more about Cameron click here

WOD: 2.8.19

Weightlifting Snatch Balance (2,2,2,2,2,2) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP in 15 mintues6 Hand Release Push-ups9 American KBS (53/35)12 Box Jumps (24/20) PERF: Metcon (AMRAP – Rounds and Reps) AMRAP in 15 mintues6 Handstand Push-ups9 American KBS (70/53)12 Box Jumps (24/20)

WOD: 2.7.19

W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) 15-min AMRAP:5 Power Cleans, 95/65#10 Front Squats, 95/65#5 Jerks, 95/65#5 Pull-ups PERF: Metcon (AMRAP – Rounds and Reps) 15-min AMRAP:5 Power Cleans, 135/95#10 Front Squats, 135/95#5 Jerks, 135/95#5 C2B Pull-ups

WOD: 2.6.19

Weightlifting Bench Press (4 sets of 5 @75%) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) 11 min AMRAP:9 Thrusters (75/55)15 Double unders PERF: Metcon (AMRAP – Rounds and Reps) 11 min AMRAP:9 Thrusters (95/65)35 Double unders

WOD: 2.5.19

Weightlifting Split Jerk (8,4,2,1,1,1,1) W.O.D. 2k Row (Time) Max Effort 2k Row