Saturday 9/1/18

TEAM WOD
With a partner
6 min AMRAP
300m Run then max push ups while partner holds a plank (switch as often as needed)
2 min Rest
6 min AMRAP
300m Run then max KBS while partner does a wall sit
2 min Rest
6 min AMRAP
300m run then max Russian twists (medball) while partner does a dead hang from the bar

Friday 8/31/18

WOD
"Fight Gone Bad"
3 Rounds
1 min each station
Wallballs (20/14)
SDLHP (75/55)
Box Jumps (20)
Push Press (75/55)
cal Row
Rest

Thursday 8/30/18

WOD
3 rounds not for time
5 strict HSPU
5 strict pull ups
10 ring push ups
10 bent over barbell rows

then 50 cals Bike

3 rounds not for time

5 strict HSPU

5 strict pull ups

10 ring push ups

10 bent over barbell rows

Wednesday 8/29/18

WOD
"Power Hour"
For Time
50 Clean and Jerks (135/95)
on the min starting at 0:00 - 5 TTB

Stamina
Partner tosh sprints
3 Rounds
200m Run
400m Run
600m Run
One person runs at a time

Tuesday 8/28/18

Strength
12 mins of Goat Work
Muscle Ups, pull ups, rope climbs, DU's

WOD
"Heart Break Kid"
3 rounds for time
10 Front squats (185/135)
20 C2B
50 DU's (100 singles)

Monday 8/27/18

Strength
Every 90 secs x 12 mins
1 hang snatch + 1 snatch
Increasing weight each round

WOD
"John Deere"
21-15-9
Cal Row
burpees
then 200m Farmer Carry
21-15-9
Cal Row
burpees
then 200m Farmer Carry

Saturday 8/25/18

TEAM WOD
"High Five" with a partner
Buy in: 400m sled push
5 rounds of
8 Power cleans each (105/75)
8 S20H each (105/75)
10 partner push ups
Cash out: 1000m Row

Friday 8/24/18

WOD
"Manion"
7 Rounds for Time
400m Run
29 back squats (135/95)

First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, 1 Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007,  while fighting against an enemy ambush in Anbar Providence, Iraq.  He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Thursday 8/23/18

Strength
10-1 SDLHP (95/65)
1-10 V-ups

WOD
27-21-15-9
Cal Row
DB strict press (35/20)
100ft. DB walking lunges (35/20)

Wednesday 8/22/18

Strength
Build to a heavy complex of 3 position power snatch (high hang, low hang, floor)

WOD
"Double Dribble"
3 Rounds for Time
75 DU's
50 air squats
15 power snatch (115/80)

Tuesday 8/21/18

Strength
EMOM x 14 mins
Even: 6 C2B pull ups
Odd: 6 HSPU

WOD
"Nose Bleed"
18 min AMRAP
200m Run
21 deadlifts (135/95)
15 burpees
9 push press (135/ 95)

Monday 8/20/18

Strength
5x3 Front Squats @ 80%

WOD
"Crows Nest"
5 min AMRAP
15-12-9
KBS (70/55)
Front Squat (135/95)
Cal Row
Rest 5 mins
5 min AMRAP
15-12-9
KBS (70/55)
Front Squat (115/80)
Cal Row

Saturday 8/18/18

TEAM WOD
"Bumpy Ride"
Teams of 3
25 min AMRAP
9/6 cal bike or row
6 burpees over teammate
100m Sprint

Friday 8/17/18

WOD
"Kelen Helly"
1 round of Kelly
2 rounds of Helen
1 round of Kelly
Kelly: 400m run, 30 box jumps, 30 wallballs
Helen: 400m run, 21 KBS, 12 pull ups

Thursday 8/16/18

Strength
5x5 Deadlift @ 65%

WOD
3 sets
10 Bench press (AHAP)
15 hip extensions
20 banded tricep pull downs
30 flutter kicks

Wednesday 8/15/18

Strength
15 mins - build to a heavy single Cluster (squat clean thruster)

WOD
"Non-Chalant"
21 lateral barbell burpees
21 power cleans (135/95)
15 lateral barbell burpees
15 hang squat cleans (135/95)
9 lateral barbell burpees
9 thrusters (135/95)

Tuesday 8/14/18

Strength
12 mins of DU or triple under practice

WOD
20 min EMOM
Min 1- 9/6 cal Bike
Min 2- 2-3 tire flips
Min 3- 100m Farmer Carry
Min 4- 2 TGU
Min 5- 100 singles

Monday 8/13/18

Strength
4 sets of 10 split single leg box squats (each) with 15 hollow rocks between sets

WOD
"Roped In"
50/35 cal Row
800m Run
30 power snatch (115/80)
800m Run
5 rope climbs

Saturday 8/11/18

TEAM WOD
With a partner
400m Run
60 deadlifts (225/155)
400m Run
80 hang cleans (115/75)
400m Run
100 push press (95/65)
400m Run

Friday 8/10/18

WOD
"Cyrus, Eli, Janie, Liam and Mary"
Five local high school students who were killed when their car was struck by a wrong way driver.  They were all in their junior year.

With a running clock
0-5 min AMRAP
16 cal Row
16 box jumps (24/20)
5-10 mins
16 thrusters (75/55)
16 pull ups
10-15 mins
16 burpees
16 DB Snatches (45/25)
15-20 mins
16 mtn. climbers
16 KBS
20-25 mins
16 push ups
16 sit ups

Thursday 8/9/18

Strength
4 rounds of 200m Run with 2 min rest

WOD
"Band-Aid"
4 rounds
40 banded Good Mornings
3 stone to shoulder
200m empty sled push

Wednesday 8/8/18

Strength
EMOM x 12 mins
Even: 2 Cleans @ 75%
Odd: 4 Front Squats

WOD
"Bear Down"
21-15-9-6-3
HSPU
Box Jump
with a bear crawl down and back b/w each round

Tuesday 8/7/18

Strength
3 - 2 min AMRAPS of max TTB w/2 min rest between

WOD
"Schlitz"
4 Rounds for Time
400m Run
4 ring MU's
40 DU's

Monday 8/6/18

Strength
EMOM x 12 mins
2 snatch pulls + 1 snatch (AHAP)

WOD
"Floor It"
on the 4:00 (4 rounds)
100ft walking lunges
15 deadlifts (185/135)
15/10 cal Row

Saturday 8/4/18

TEAM WOD
2010 Team "Event 1"
With Partner
2 Rounds for Time
50 Thrusters
40 C2B
100m buddy carry

Friday 8/3/18

WOD
2013 - "Naughty Nancy"
4 Rounds for Time
600m Run
25 OHS (135/95)

Thursday 8/2/18

WOD
2010 Final 2
3 Rounds for Time
30 TTB
21 Ground to Overhead (G2OH)(95/65)

Stamina
ROMWOD