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WOD for Monday 190930

SNAKE BITE 21-15-9: Squat Snatch (95/65)  Chest to Bar Pull-ups After completion, until the 12:00... Build to a Heavy Single Snatch

WOD for Friday 190927

GUT FEELING AMRAP 16: 12 Hang Power Cleans (135/105) 12 Burpee Box Jump Overs (24/20) 12 Push Jerks (135/95) 6/4 Bar Muscle-ups CAPACITY BUILDER Sets for Time: 20/16 Calorie Row 15 Deadlifts (205/145) 15 Toes to Bar Rest 2 Minutes Between Sets

WOD for Thursday 190926

Variation of 19.2 - T2 For time complete:    25 toes-to-bars   50 double-unders   15 squat cleans, 135/85   25 toes-to-bars   50 double-unders 13 Squat Cleans, 135/85 25 toes-to-bars   50 double-unders   11 Squat Cleans, 135/85 25 toes-to-bars  50 double-unders   9 Squat Cleans, 135/85 25 toes-to-bars  50 double-unders   7 Squat Cleans, 135/85 *20 min time cap *In teams of 2 with one working at a time dividing work between partners as desired

WOD for Wednesday 190925

WORKAHOLIC 3 Rounds: 30/20 Calorie Row 15 Chest to Bar Pull-ups Directly Into... 3 Rounds: 20 Alternating Dumbbell Snatches (50/35) 15 Thrusters (95/65) STRENGTH Front Squats

WOD for Tuesday 190924

Today’s WOD is a Bergeron benchmark WOD and we will likely be see it again PINEAPPLE EXPRESS Part A (start at 0:00): For Time (12 Minute Cap): 50/40 Calorie Row 50 Strict Handstand Push-ups Part B (start at 15:00) For Time (12:00 Cap) 70 Abmat Sit-ups 75' Handstand Walk 50 Abmat Sit-ups 50' Handstand Walk 30 Abmat Sit-ups 25' Handstand Walk Part C (start at 35:00) 3 Rounds For Time 400 Meter Run 21 Lateral Barbell Burpees

WOD for Monday 190923

2 or 3 of 3 Drag Time For Time: 800 Meter Sled Drag (50% Bodyweight) Rest 3 Minutes For Time: 800 Meter Sled Drag (25% Bodyweight) BARTENDER 5 Rounds: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85 Capacity Builder 5 Sets, Not for Time: 40 Unbroken Double Unders 40% Unbroken Ring Muscle-ups

WOD for Saturday 190921

for those team players: MIGHTY DUCKS (Team Version) Teams of 3 For Time (30 Minute Cap): 60 Clean and Jerks (135/95) 400 Meter Team Run 10 Rope Climbs 400 Meter Team Run 100 Barbell Facing Burpees 400 Meter Team Run 10 Rope Climbs 400 Meter Team Run 60 Clean and Jerks (135/95) and for those that don’t play well with others: MIGHTY DUCKS (Individual Version) For Time: 20 Clean and Jerks (135/95) 400 Meter Run 5 Rope Climbs 400 Meter Run 50 Bar Facing Burpees 400 Meter Run 5 Rope Climbs 400 Meter Run 20 Clean and Jerks (135/95)

WOD for Friday 190920

AIR CONDITIONING On the 5:00 x 4 Rounds: 20 Double Dumbbell Deadlifts (70's/50's) 20 Wallballs (20/16) 20/15 Calorie Row

WOD for Thursday 190919

RAINS OR FREEZES For Time Complete: 20 Lateral Bar Hops 15 Toes-to-Bar 20 Lateral Bar Hops 15 Pull-Ups 20 Lateral Bar Hops 15 Ring Dips 20 Lateral Bar Hops 15 Pull-ups 20 Lateral Bar Hops 15 Toes-to-Bar 20 Lateral Bar Hops Rest 2:00 Repeat

WOD for Wednesday 190918

Today we have a team style WOD; the option will be there for anyone who wants to do the WOD by themselves. BAR CRAWL (in teams of 3) AMRAP 7: Bench Press 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Front Squat (135/95) 50 Front Squat (155/105) AMRAP Front Squat (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)

WOD for Monday 190916

Do you have a goal?  Is there anything you want to get learn, get better at or master?  If not, let’s talk and figure something out.  If so, make sure you write it on the goal board. Let’s be specific with our goals with measurable criteria and timeframes.  We are all capable of accomplishing great things! MASTER SPLINTER 3 Rounds: 400 Meter Run 12 Burpee Box Jump Overs (24/20) 15 Thrusters (95/65)

WOD for Saturday 190914

THUMB WAR 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Hang Power Snatch (95/65) 1 Minute Assault Bike Calories 1 Minute Rest

WOD for THURSDAY 190912

SIMMER DOWN 4 rounds In a 3:00 window: 9/7 Cal Row Buy-in then AMRAP for remaining time: 2 Muscle-ups 8 Ring Dips 12 Pull-ups REST 1:00

WOD for Wednesday 190911

ALWAYS REMEMBERED Teams of 2: Buy-In: 2001 Meter Row 4 Rounds: 9 Rope Climbs 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row STRENGTH Skill work for WOD

The OPEN!!

Yes, it is true!  The Open starts October 10th.  So, go to games.crossfit.com and get signed up. If you don’t know what the Open is, ask a friend, your coach or Wikipedia. It is going to be fun!

WOD for Tuesday 190910

We are in the process of molding our future selves. What we consistently do is what we become. There is no way to escape or alter that progress, be it in a positive or negative direction, without maintained effort. Our plans and efforts must be aimed at building daily habits that reinforce and add energy in the direction we desire. Determine your end goal, and figure out what needs to be done every day to get there. Then, just follow your plan, every day, every week, every month, until you are the goal! ROAD TRIP 5 Rounds: 15 Kettlebell Swings (32/24) 400 Meter Run 40 Double Unders