2017 November 18 WOD

Posted: November 17, 2017 in Uncategorized

Yoga this morning at 8! Free for members and only $5 for visitors!

Metcon

5 Rounds:
Every 4 minutes:
400 Meter Run
1 Round of “DT” (155/105)
Score is slowest time.
1 round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Jerks

Optional Midline Strength

5 rounds for quality
25 GHD Sit-ups
:30 L-Sit (accumulated total per round)

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2017 November 17 WOD

Posted: November 16, 2017 in Uncategorized

We have yoga tomorrow at 8!

Metcon

Teams of 3
AMRAP 25
10 Sandbag Reverse Lunges
10 Sandbag to Shoulder
20 Lateral Hops over Bag
200 Meter Row

One athlete working at a time, alternate full movements. If unable to use a sandbag or heavy medicine ball, substitute a barbell and change “Sandbag Reverse Lunges” to “Front Rack Reverse Lunges” and change the “Sandbag to Shoulder” to “Power Cleans.” If only 2 athletes per team, athlete 1 will complete all the way through and athlete 2 will begin bag work as soon as athlete 1 gets on the rower. Athlete 1 will start their 2nd round of bag work when athlete 2 gets on the rower.

2017 November 16 WOD

Posted: November 15, 2017 in Uncategorized
Metcon

“Nasty Girls”
3 RFT
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
Compare to August 14, 2017

Strength

In time remaining, complete
5×2 Front Squat
3×1 Front Squat

2017 November 15 WOD

Posted: November 14, 2017 in Uncategorized
Strength

20 minutes to complete
5×3 Deadlifts

Metcon

Teams of 2
AMRAP 18
7 Deadlifts (225/155)
100 Meter Run (150 Meter Row, 100 High Knee Single Unders)
7/5 Calorie Bike (10/8 Calorie Row)
Partners complete full round, then switch.

2017 November 14 WOD

Posted: November 13, 2017 in Uncategorized
Metcon

AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Extra

3-5 rounds for quality and skill development
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row

2017 November 13 WOD

Posted: November 12, 2017 in Uncategorized
Strength/Skill

20 minutes to complete
5×5 Thrusters

Metcon

AMRAP 7:
3 Thrusters (95/65)
3 Lateral Burpees
6 Thrusters (95/65)
6 Lateral Burpees
9 Thrusters (95/65)
9 Lateral Burpees,
Add 3 Repetitions per round.

2017 November 11 WOD

Posted: November 10, 2017 in Uncategorized


United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

Hero: “Tiff”

On a 25 minute clock:
Run 1.5 miles
then AMRAP in remaining time,
11 Chest to Bar Pull-ups
7 Hang Squat Cleans (155/105)
7 Push Press (155/105)

2017 November 10 WOD

Posted: November 9, 2017 in Uncategorized

We have yoga tomorrow morning at 8!

Strength/Skill

EMOM x 10
Hang Squat Clean + Squat Clean + Split Jerk

Metcon

5 RFT
21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches (50/35)

2017 November 9 WOD

Posted: November 8, 2017 in Uncategorized
“Annie Wants to Run!”

100 Double Unders, 50 AbMat Sit-ups, 200m Run*
80 Double Unders, 40 AbMat Sit-ups, 200m Run
60 Double Unders, 30 AbMat Sit-ups, 200m Run
40 Double Unders, 20 AbMat Sit-ups, 200m Run
20 Double Unders, 10 AbMat Sit-ups, 200m Run
*Each 200 meter run is to be weighted. Pick a bag, ball or plate and GO!

2017 November 8 WOD

Posted: November 7, 2017 in Uncategorized
Metcon(s)

Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)
rest 3 minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Row Conditioning

E2MOM x 5 sets
30/20 Calorie Row