W.O.D.

  • Today's WOD - 08/22

    For time:

    800m Run Then 3 rounds of: 15 C2B Pullups, 15 Push Press 115#/75# 800m Run

    **18 min Time Cap**

    Core - 50 Hip Extensions


     

  • Today's WOD - 08/21

    5 rounds for time:

    • 5 Hang Power Cleans 165#/115#
    • 15 HRPU
    • 200m Run

    Compare to 10-21-13


     

  • Today's WOD - 08/20

    AMRAP in 15 minutes:

    45 Power Snatches 75#/55# - 45 Front Squats

    30 Power Snatches 95#/65# - 30 Front Squats

    15 Power Snatches 115#/75# - 15 Front Squats

    10 Power Snatches 135#/85# - 10 Front Squats

    5 Power Snatches 155#/95# - 5 Front Squats


  • Today's WOD - 08/19

    Part 1 - 15 min to set 1 RM Weighted Pullup

    Part 2 - 7 min AMRAP: 800m Run then with remaining time do as many Wallballs as possible 20#/14#

    Score is total number of WB

    Core - 3x10 Back Extensions

  • Today's WOD - 08/18

    Skill - Double Unders

    8 rounds for time:

    • 4 Deadlifts 255#/165#
    • 8 Goblet Squats 45#/25#
    • 16 Double Unders

    **15 min Time Cap**

    Core - 50 Good Mornings 45/33#

  • Today's WOD - 08/16

    Skill - Rope Climbs

    2014 CrossFit Games Masters Event 4

    5 rounds for time of:

    • 400 meter run
    • 2 legless rope climbs

    **Time cap - 20 minutes**

     

  • Today's WOD - 08/15

    2014 CrossFit Games Master Event #1

    Deadlift Heavy Single

     

  • Today's WOD - 08/14

    Skill - Muscle ups

    2014 CrossFit Games Masters Event 8

    For time:

    • 100 meter run
    • 5 burpee muscle ups
    • 5 snatches 165/115#

    **Time cap 9 minutes**

     

  • Today's WOD - 08/13

    2014 CrossFit Games Masters Event 7 "Down & Back Chipper"

    For time:

    • 50 Box Jump Overs 24/20 inches
    • 25 T2B
    • 50 WB shots 20/14#
    • 25 Ring Dips
    • 50 WB Shots
    • 25 T2B
    • 50 Box Jump overs

    **Time Cap - 25 minutes**

     

  • Today's WOD - 08/12

    2014 CrossFit Games Masters Event 6

    For time:

    • 42 MB cleans over the shoulder 20/14# - 21 burpees
    • 30 MB cleans over the shoulder - 15 burpees
    • 18 MB cleans over the shoulder - 9 burpees

    **Time cap - 15 minutes**

     

  • Today's WOD - 08/11

    MASTERS WEEK - This week is dedicated to the Masters Events of this year's CrossFit Games.

    2014 CrossFit Games Masters Event 5 - "2007"

    For time:

    • Row 1000m
    • Then 5 rounds of:  25 pull ups & 7 push jerks 135/95#

    **Time cap - 20 minutes**

     

     

  • Today's WOD - 08/09

    Saturday classes 8, 9 and 10

    "31 HEROES"

    In honor to the 31 Americans (30 military service members and one military working dog) killed in the Extortion 17 helicopter crash in Afghanistan on August 6, 2011.

    The Heroes: Alexander J Bennett, Sgt. - Darrik C Benson, PO1 SEAL - Brian R Bill, CPO SEAL - John W Brown, Tech Sgt., USAF PJ - Christopher G. Campbell, PO1 SEAL - David R Carter, CWO4 - Jared W Day, Information Systems Technician PO1 - John “Jet Li” Douangdara, Master at Arms 1st Class - Spencer C Duncan, Spc. - John W Faas, CPO SEAL - Patrick D Hamburger, Staff Sgt. - Andrew W Harvell, Staff Sgt., USAF CCT - Kevin A Houston, CPO SEAL - Jonas B Kelsall, Lt CMDR SEAL - Louis “Lou” J Langlais, Master Chief SEAL - Matthew D Mason, CPO SEAL - Steven “Matt” M Mills, CPO SEAL - Bryan J Nichols, CWO2 - Nicholas H Null, CPO EOD - Jesse D Pittman, PO1 SEAL - Thomas A Ratzlaff, Senior Chief SEAL - Robert J Reeves, CPO SEAL - Heath M Robinson, CPO SEAL - Nicholas P Spehar, PO2 SEAL - Michael J Strange, Cryptologist Technician PO1 - Jon “JT” T Tumilson, PO1 SEAL - Aaron C Vaughn, PO1 SEAL - Kraig M Vickers, Senior Chief EOD - Jason R Workman, CPO SEAL - Daniel L Zerbe, Tech Sgt., USAF PJ - Bart, K-9

    AMRAP in 31 minutes of:

    • 400m Run - With Sandbag 45#/25#
    • 8 Thrusters 155#/105#
    • 6 Rope Climbs
    • 11 Box Jumps 30/24 inches

    This is a 2 person Team WOD - Teammate #1 starts running with the Sandbag while Teammate #2 starts the 8-6-11 AMRAP. When TM #1 comes back from run they switch with TM #2. Score is total number of rounds completed.


     

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