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WOD for Saturday 180929

Heartburn 1 Mile Run, directly into: 10 Rounds of the “Bergeron Beep Test”* *1 Round of “BBT”= 7 Thrusters (75/55) 7 Pull-Ups 7 Burpees

WOD for Friday 180928

TWIST AND SHOUT AMRAP 14: 1 Power Snatch 2 Overhead Squats 3 Power Clean and Jerks 40 Double-Unders Rx Barbell – 135/95

WOD For Thursday 180927

TSE5 10-9-8-7-6-5-4-3-2-1 reps for time of: Bar muscle-ups Squat snatches Men: 95 lb. Women: 65 lb. Bar muscle ups scale to pull-ups Strength/Skill Snatch

A Thought on CHARACTER

“Your Crossfit Accomplishments, how much you lift, how fast you run or your athletic capacity, do not indicate what kind of person you are. But, being coachable, respectful, a great teammate, mentally tough, resilient and honest (including counting correctly) IS a direct reflection of your character.” As we continue to work and make ourselves better physically, let’s always remember to work on the truly important things that make us complete individuals. We have a great group of athletes and it is always a pleasure to associate with you Day in and day out. -Coach Rob

WOD For Wednesday 180926

CLOTHESLINE Ascending Ladder for 12:00: 2 Push Presses 2 Toes to Bar 2 Box Jump Overs (24″/20″) 4 Push Presses 4 Toes to Bar 4 Box Jump Overs (24″/20″) 6 Push Presses 6 Toes to Bar 6 Box Jump Overs (24″/20″) Rx Barbell – 115/80 Continue adding (2) repetitions to each movement until the 12:00 cap is reached Strength Jerk

WOD for Tuesday 180925

TWO TONE 30-20-10: Kettlebell Swings (53/35) Row Calories Directly into… 10-20-30: Deadlifts (135/95) Row Calories Strength Midline/HSPU

WOD For Monday 180924

WASABI For Time: 1,000 Meter Run 40 Pull-Ups 30 Front Squats (135/95) 20 Barbell-Facing Burpees Strength Back Squats

WOD For Saturday 180922

SOCK HOP In Teams of 3 complete 2 Rounds of: 100/70 Calorie Row 100 Box Jump Overs (24″/20″) 100 Power Snatches 100 Barbell-Facing Burpees *Round 1 Barbell – 115/80 *Round 2 Barbell – 95/65 *30:00 Time Cap

WOD for Friday 180921

OVERTIME 200 Meter Run, 21 Front Squats 200 Meter Run, 21 Push Presses 200 Meter Run, 15 Front Squats 200 Meter Run, 15 Push Presses 200 Meter Run, 9 Front Squats 200 Meter Run, 9 Push Presses Rx – 115/80 Strength OTM x 4 – 3-Position Squat Clean (high hang, knee-level, floor) Rest 1:00 OTM x 4 – 2-Position Squat Clean (knee-level, floor) Rest 1:00 5 Singles (not on the clock) Minutes 1+2 – 3-Pos Squat Clean @ 60% of 1-Rep Minutes 3+4 – 3-Pos Squat Clean @ 65% of 1-Rep Minute 5 – Rest Minute 6 – 2-Pos Squat Clean @ 68% of 1-Rep Minute 7 – 2-Pos Squat Clean @ 71% of 1-Rep Minute 8 – 2-Pos Squat Clean @ 74% of 1-Rep Minute 9 – 2-Pos Squat Clean @ 77% of 1-Rep Minute 10 – Rest

WOD For Thursday 180920

TS18.1 7 Min AMRAP Bar Facing Burpees Strength * 50 knee-ups 100 Russian Twists 20 Toes-to-Bar 50 knee-ups 100 Russian Twists 20 Toes-to-Bar * done for quality movements, not for time

WOD For Wednesday 180919

WOD 5 - 3-minute rounds of:     20 push presses     Max-rep weighted pull-ups Rest 2 minutes between rounds. Each round, decrease weight on the pull-up. Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups SKILL Pausing Split Jerk Two pauses - in the dip (of the dip drive), and on the catch (in the split) Set #1 – 2 Reps @ 68% of 1-Rep Split Jerk Set #2 – 2 Reps @ 73% of 1-Rep Split Jerk Set #3 – 2 Reps @ 78% of 1-Rep Split Jerk Set #4 – 2 Reps @ 80% of 1-Rep Split Jerk Set #5 – 2 Reps @ 82% of 1-Rep Split Jerk

WOD For Tuesday 180918

UNDER FIRE 4 Rounds: 400 Meter Run 40 Double-Unders 9 Toes to Bar 6 Chest to Bar Pull-Ups 3 Bar Muscle-Ups Strength 8 min Handstand Walk Practice then PRESS WORK Sets 1 & 2:  5-3-1 @ 50% 1 RM Strict Press Sets 3 & 4:  5-3-1 @ 55% Sets 5 & 6:  5-3-1 @ 60% Each set - 5 Strict Press - 3 Push Press - 1 Push Jerk

WOD for Monday 180917

10 rounds for time of: 10 back squats. 135/95 100-m sprint Rest 30 seconds. ***This is a sprint. Reduce weight so each set can be completed unbroken and still run hard

WOD For 180914

THE GOOD LIFE 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24″/20″) STRENGTH Front Squats

WOD For Thursday 180913

INTERVENTION 1 Pull-up 1 Push-up 5 Wall Balls. 20/16# 3 Pull-ups 3 Push-ups 15 Wall Balls 5 Pull-ups 5 Push-ups 25 Wall Balls 7 Pull-ups 7 Push-ups 35 Wall Balls 9 Pull-ups 9 push-ups 45 Wall Balls 9 Pull-ups 9 Push-ups 35 Wall Balls 7 Pull-ups 7 Push-ups 25 Wall Balls 5 Pull-ups 5 Push-ups 15 Wall Balls 3 Pull-ups 3 Push-ups 5 Wall Balls 1 Pull-up 1 Push-up Time Cap - 25 Min Strength Jerk Technique (Coaches refer to comptrain)

WOD for Tuesday 180911

ALWAYS REMEMBERED Teams of 2: 2001 Meter Row “Buy-In” 4 rounds: 9 Rope Climbs (15′) 11 Bear Complexes (115/85) 2977 Meter Row “Cash-Out”

FOOD FOR THOUGHT

“How long are you going to wait until you demand the best of yourself?” – Epictetus Ouch

WOD for Saturday 180908

CHAIN GANG (TEAM WOD) In Teams of 3, 25 Min AMRAP 40 CTB Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 (AMRAP in Time Remaining) – 155/105