Random
1802, 2020
Wed, Feb 19th
Some big numbers on the board. Jessie R with an RX 1+500M+, Josh and Chad getting to +667 and +667m, and Coach Billy P getting through the second row and getting 2 KBS! I hit this WOD last week and loved it. If you are great at these skills shout for 10-12 min. If these skills are tough for you this is the WOD not to miss. Come in and work, take your time and get some work in to improve. Make those HSPU legit, full extension and toes down. Practice open standards if your goal is to do better in the open….it’s that simple. This is a day full of Skill, enjoy!
A) 3 Min Row/Assault then every :20 sec for 3 min Ring Rows/Bear Crawl/medball cleans
B) 15 Min EMOM
1st-1-2 Turkish Get Ups
2nd-1-2 Rope Climbs
3rd-20-25 Sec Pistols
C) “The Bar Method”
15 Min to Complete
10 Bar Muscle Ups (Scale to 10 Pull ups and ten ring Dips)
15/11 Cal Assault
20 Toes 2 bar
15/11 Cal Assault
30 Pull-ups (Scale to Ring Rows)
15/11 Cal Assault
40 Handstand Push Ups
15/11 Cal Assault
Post time or reps completed.
1702, 2020
Tues, Feb 18th
Big shout out to Troy making 225 look easy on the complex today! Also Jen B looking smooth on that complex as well. We have a chipper on the menu tomorrow I am filling in for james so see you bright and early!
A) 3 min Row/.Assault then every :20 sec for 3 min handstand hold/Light Overhead Walking Lunge/Barbell Good Morning then 1min Jog
B) 12 Min EMOM
1st-6 Alt Front Rack Barbell step up to 20″
2nd-8 Half Kneeling KB Press (4/arm)
C) “The Kraken”
14 Min AMRAP
1000/850m Row
50 Kettlebell Swings
40 Walking Lunge (no load)
30 Dumbell Push Press 50/35 (no rebend of knees)
20 Deadlift 225/155
10 Burpee Box Jumps 24/20
Let’s try to get back to those Kettle’s!
1602, 2020
Mon, Feb 17th
Reminder we are hosting a adjusted schedule for the holiday. We will be hosting a 9:30am, 4pm open box, and 5pm WOD. Hope you enjoyed the extended weekend.
A) 3 Min Row/Assault then every :20 sec for 3 min
B) Every 2 min x 7 Sets
3 Touch N Go Power Clean+1 Jerk
Fitness-12 Min EMOM
1st-20 Sec DB Power Clean
2nd-25 Sec DB S2O
3rd-30 Sec Assault
C) “The Potus”
13 MIN Ladder
15 Double Under’s
1 Burpee to 6″
1 Thruster or Squat clean 95/65 (rotate movements every other round
***Every round of ladder starts with 15 DU. Then burpees increase 1 per round . 1st round complete Thruster(1,3,5,7,ect), 2nd round full clean(2,4,6,8,ect) then rotate back and forth every other round(increase 1 rep every round). Score is round completed plus reps. If you complete 13 rounds go to tower or assault and complete amrap of Cals to 13 min.
1402, 2020
Sat, Feb 15th
Some big improvements on the skill work at the 6pm. Jessie R with 10 UB handstand Push-ups, Dave C with as great adjustment upside done, and Ang B getting to the top of that rope! We got a long one to work off that V Day Chocolate and Wine. Have fun!
A) 38 North Warm and Stretch
B) “Here’s a Quarter(Call Someone who cares)”
25 Min AMRAP
400m Run
6 Power Clean 175/118
12 Pull-ups
12 Games Push-ups
400m Row
6 Power Clean 175/118
12 Wallballs 20/14
12 Sit-ups
After each Complete round drop down in weight and add 2 reps to clean’s
Round 2
8 Reps each set 155/103
Round 3
10 Reps 135/95
Round 4
12 Reps 115/75
Ect
1302, 2020
Fri, Feb 14th
Adjusted schedule this Mon for the Holiday. We will host a 9:30am, 4:00pm Open Box, and a 5pm WOD. Finishing it out with a couple of AMRAP’s and some skill work. Have fun
A) 3 Min Row/Assault then every :20 sec for 3 min Ring Rows/Wallfacing Handstand Hold/Inch Worm then 1 min jog
B) 12 Min AMRAP
1st-20 sec Handstand Push-Up
2nd-1-3 Rope Climbs (Don’t work over 40 sec)
C) “The Trap Door”
7 Min AMRAP
15 Kettlebell Swings 53/35
10 Burpees to Stand
5 Front Squats 115/75
3 Min Rest
7 Min AMRAP
4 Goblet Squats 53/35
8/6 Cal Assault
12 Alt Dumbell Power Snatch 50/35
1202, 2020
Thurs, Feb 13th
We will have an adjusted schedule for the holiday this Monday 2/17. We will be hosing a 9:30am, 4:00pm Open Box and 5pm WOD. Get in for some fitness! New Swag is fully stoked get and and grab yourself some 38 North gear, it’s so hot right now. See you tomorrow. One round is all items and runs in AMRAP.
A) 3 Min Row/Assault then every :20 sec for 3 min light DB Hang Snatch/3 Sec Negative Supinated Pulls (palms facing you go slow) or Ring Row/Hollow Swings 1 min Jog
B) Every 2:00 x 7 sets
3 Hang Power Snatch
Fitness
12 Min
1st-20 Sec Alt Hang DB Snatch
2nd-25 sec Push ups
3rd-30 Sec Assault
C) “The Milk Dud”
16 Min AMRAP
400m Run
12 Overhead Squats 95/65
12 Toes 2 bar
12 Alt Jumping Lunges
200m Run
6 Overhead Squats 95/65
6 Toes 2 bar
6 Alt Jumping Lunges
Post Rounds and extra reps/run
1102, 2020
Wed, Feb 12
Fast one tonight. Shirts and hoodies will be ready tomorrow, come in and one or 4. Have fun with these short sprints tomorrow!
A) 3 Min Row/Assault then every :20 se for 3 min lunge/barbell good morning/tempo Pus ups then 1 min jog
B) 9 Min EMOM
1st-8 DB Bulgarian split Squats 4/leg
2nd-20 Sec Single Leg Romanian Deadlifts (Hold one KB in opposite leg that your working Right
3rd-20 Sec Single Leg Romanian Deadlifts (Hold one KB in opposite leg that your working (Left)
C) “Tarred & Feathered”
2 Rounds
3 Min AMRAP
10/8 Cal Row
5 Devils Press 45/30
2 Min Rest
3 Min AMRAP
20 Sit-ups
14 Wallballs (Try for UB)
2 Min Rest
3 Min AMRAP
15 Box Jump up and Over 24/20
3 Bar Muscle ups (Scale to 3 Pulls+3 Ring Dips)
2 Min Rest
1002, 2020
Tues, Feb 11th
So heavy thrusters today. Coach James with the 245 lift!!! Also that WOD was a would sucker. People didn’t shy away. There wasn’t a woman in the box unitl 4pm, I thought you all took the WOD name literally in the morning. See you for some skill work and then a fun one I tested 2 weeks ago.
A) 3 Min Row/Assault then every :20 sec for 3 min Bear Crawl/Lateral box step up/hollow swings then 1 min jog
B) 12 Min EMOM
1st-20 Sec handstand Walk work
2nd-20-25 Sec Pistol work
C) “Ghosted”
Running Clock
4 Min AMNRAP
10 Burpee’s to 6″
5 hang Power Clean 135/95
2 Min Air Squats
1 Min Handstand Push Ups (Scale to seated press)
2 Min Air Squats
4 Min AMRSP
10 Burpee’s (Normal Standard)
5 Power Clean 135/95 (Not Hang)
Keep a running total for both 4 min AMRAP’s and posts one score, total air Squats. total HSPU
902, 2020
Mon, Feb 10th
It has been a long time coming but I am very excited to tell you we got our new T-Shirts, Muscle Tee’s, Racer Tanks, and Hoodie’s in! We will be putting them on the shelves and inventory the next two days and they will be ready for sale Wednesday. We have two different print colors, two colors for Muscle Tee’s, and two colors for Hoodies. All shirts are 25 bucks and Hoodies are 50 bucks. Please bring in cash, we cannot charge your account. Also we won’t be able to hand out without cash in hand its too hard to remember where it all went. Here are the options
Colors are much more crisp in person. Come in Wed or after to grab one! We got some Man-makers coming your way tomorrow have fun with this one! Try to use an assault every time unless they are filled.
A) 3 Min Row/Assault then every :20 sec for 3 min Wallfacing Hand Stand Hold/Inch Worm/Kettle Swings then 1 min Jog
B) Every 1:30 x 10 Sets
1 Thruster off the Rack (Drop rep from top if needed when it gets heavy)
Fitness
12 Min EMOM
1st-20 Sec DB Thrusters
2nd-25 Sec Sit-ups
3rd-30 Sec Row
C) “Man-Maker Monday”
15 Min AMRAP
9/6 Cal Assault
6 Chest 2 bar Pull-ups
3 Manmakers 45/30 (Push Ups->right single arm row->left single Arm Row>squat clean thruster is one rep)
@ 0:00/5/10 complete 65 Double Under’s
702, 2020
Sat, Feb 8th
Got some good feedback on that type of WOD I programmed today. I will mix that style in. We have what is probably my favorite benchmark WOD tomorrow. There is no pace to this WOD guys. Push the runs as hard as you can, don’t put the Kettelbell down and do whatever you can on the pulls! Grip it and rip it!
A) 38 North Warm & Stretch
B. “Helen”
3 Rounds
400m Run
21 Kettlebell Swings
12 Pull-ups