WOD: 9.21.19

W.O.D.

FIT: Metcon (Time)

EVERY 3 MINUTES FOR 30 MINUTES…
15/12 Cal Row
9 Hand Release Push-Ups
6 Up-Down Box Jump Over (20/16)

Score is your slowest round!

PERF: Metcon (Time)

EVERY 3 MINUTES FOR 30 MINUTES…
15/12 Cal Bike
12 Hand Release Push-Ups
9 Up-Down Box Jump Over (24/20)

Score is your slowest round!

WOD: 9.20.19

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…
Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

W.O.D. DT

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here

WOD: 9.19.19

W.O.D.

FIT: Metcon (No Measure)

E2MOM x 20 MINUTES
MIN 1 & 2 – Run 200m
MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (75/55)*

*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.

PERF: Metcon (No Measure)

E2MOM x 20 MINUTES
MIN 1 & 2 – Run 400m
MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)*

*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.

WOD: 9.18.19

Strength

Front Squat (3-3-3-3-3)

Front Squat

*Build to 3RM Front Squat

Partner Workout

FIT: Metcon (AMRAP – Reps)

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…
50 Double Unders
100 DB Thrusters (25/15)
50 Double Unders
Max Front Squats (135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.Score is max reps of FS.

PERF: Metcon (AMRAP – Reps)

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…
150 Double Unders
100 DB Thrusters (35/25)
150 Double Unders
Max Front Squats (185/135)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.Score is max reps of FS.

WOD: 9.17.19

W.O.D.

FIT: Metcon (Time)

FOR TIME
15-12-9
American Kettlebell Swing
(53/35)
C2B Pull-up

into…

21-15-9
Russian Kettlebell Swing
(53/35)
Pull-Up

-16:00 Hard Cap-PERF: Metcon (Time)FOR TIME
9-6-3
American Kettlebell Swing (70/53)
Bar Muscle-Up

into…

15-12-9
Russian Kettlebell Swing (70/53)
C2B Pull-up

-16:00 Hard Cap-

WOD: 9.16.19

W.O.D.

FIT: Metcon (Time)

3 ROUNDS FOR TIME
600m Run
30 Front Rack Reverse Lunges (30/20)
30 Solid Pike Push-up or DB Push Press (descending reps)*

*go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

PERF: Metcon (Time)

3 ROUNDS FOR TIME
800m Run
30 DB Front Rack Reverse Lunges (45/30)
30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

WOD: 9.15.19

W.O.D.

FIT: Metcon (Time)

FOR TIME
50-40-30-20-10
Cal Row
Sit-up

-18:00 Time Cap-

PERF: Metcon (Time)

FOR TIME
50-40-30-20-10
Cal Bike
GHD Sit-up

-18:00 Time Cap-

Finisher

Metcon (No Measure)

NOT FOR TIME
30 DB Manmakers*

*Increase weight every 10 reps

WOD: 9.14.19

W.O.D. Fight Gone Bad

(3 Rounds for reps)

Three rounds of:   
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20″  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1-minute rest

WOD: 9.13.19

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex

3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean

W.O.D.

FIT: Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (115/75)
2 Front Squat
1 Hang Squat Clean
12 Hanging Leg Raises
Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.Score this workout for load.

PERF: Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.Score this workout for load.

WOD: 9.12.19

W.O.D. “TRIPLE AMRAP”

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES
7 DBL DB Ground to OH (35/25)|(25/15)
7 DBL DB Up-Down
14 Push-up

-Rest 3:00-

AMRAP x 5 MINUTES
5 DBL DB Ground to OH (35/25)|(25/15)
5 DBL DB Up-Down
10 Push-up

-Rest 2:00-

AMRAP x 3 MINUTES
3 DBL DB Ground to OH (35/25)|(25/15)
3 DBL DB Up-Down
6 Push-up

WOD: 9.11.19

W.O.D. 9/11 TRIBUTE WOD

For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lbs)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lbs)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lbs)
11 Push Jerks (110/75 lbs)
2001 meter Row
Athletes may start with Row and end with Run, or start with Run and end with Row.

WOD: 9.10.19

W.O.D.

FIT: Metcon (Time)

4 ROUNDS FOR TIME
50 Reps of 4″ Plate Hops
7 TNG Deadlift (AHAP)
1 Rope Climbs

-16:00 Time Cap-

PERF: Metcon (Time)

4 ROUNDS FOR TIME
70 Double Unders
7 TNG Deadlift (AHAP)
2 Rope Climbs

-16:00 Time Cap-