WOD – 8.19.18

Coach Chris

Workout of the Day
Death by Power Clean at 155#/105#:
With a continuously running clock do one power clean the first minute, two power cleans the second minute, three power cleans the third minute…etc…all the way until the twelfth minute.

Start with 155#/105# and give it everything you have. If you are unable to complete minute 12 with this weight, drop the weight to 135#/95# and start over.

If you are unable to complete minute 12 with 135#/95#, drop the weight to 115#/75# and start over.

WOD – 8.18.18

Christy

Workout of the Day
Five rounds for time of:
200m Medicine Ball Run (20#/14#)
21 Wallballs (20#/14#)

WOD – 8.17.18

Mike

Workout of the Day
Three rounds for time of:
30 Push-ups
10 Deadlifts (275#/185#)
90 Double-unders
10 Bar Muscle-ups

WOD – 8.16.18

Ralph

Workout of the Day
Three rounds for time of:
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minute

WOD – 8.15.18

Dale

Workout of the Day
For time:
Row 1000m
50 Hang Squat Cleans (75#/55#)
Run 800m
40 Chest-to-bar Pull-ups

WOD – 8.14.18

Coach Phil

Workout of the Day
Find a heavy complex of:
3 Front Squats
1 Thruster

then

For time:
100 Burpee Box Jump Overs (24”/20”)

WOD – 8.13.18

Johnny

Workout of the Day
Complete as many rounds as possible in 14 minutes of:
14 Toes-to-bar
14 Single-arm Dumbbell Push Jerks (45#/25#)

Alternate arms each rep.

WOD – 8.12.18

Grazia

Workout of the Day
In 15 minutes:
Complete the following every minute on the minute for 7 minutes:
7 Box Jumps (24”/20”)
7 Kettlebell Swings (53#/35#)

then

Complete the following every minute on the minute for 3 minutes:
15 Burpees

then

Complete the following every minute on the minute for 5 minutes:
50 Double-unders

WOD – 8.11.18

Tina

Workout of the Day
In Teams of 2
For time:
150 Wallballs (20#/14#)
100 Pull-ups
50 Clean & Jerks (135#/95#)

WOD – 8.10.18

Scott

Workout of the Day
Three rounds for time of:
Run 800m
30 Burpees
30 Alternating Dumbbell Snatches (45#/25#)