20170329 Wednesday Open WOD

Posted: March 28, 2017 by courtland07 in Uncategorized

WOD

4 Rnds ea. For time:

4 Weighted Dips/60 Yd Shuttle Run’(5/10/15)

SCALE

Dips

  1. @ BW

  2. Jumping

  3. On Box

20170328 Tuesday Open WOD

Posted: March 27, 2017 by courtland07 in Uncategorized

SSS

Power Clean 8×2- Start @ 80%

WOD

10 Min AMRAP:

10 Ball Slams @ heaviest weight

4 Front Squats @ 185/125

SCALE

FS

A. 165/110                                 B. 135/95

20170327 Monday Open WOD

Posted: March 26, 2017 by courtland07 in Uncategorized

SSS

Press –

5 @ 75%,

3 @ 80%,

2 @ 85%,

1 set to failure @ 90% of 3RM

WOD

2 Min Max HSPUs

1 Min Rest

2 Min (L) Dumbell Thruster 35/20

1 Min Rest

2 Min (R) Dumbell Thruster 35/20

1 Min Rest

2 Min Max Double Unders

SCALE

HSPU

A. 1 ab mat under head

B. 2 ab mats under head

C. Pike Push-ups

DU’s

No scale.  If no DUs, 2 min practice

20170324-25 Friday/Saturday CF Open WOD

Posted: March 23, 2017 by courtland07 in Uncategorized

17.5

10 rounds for time of:
9 thrusters, 95/65 lb.
35 double-unders

The last night of FNL is tonight at 1800

20170323 Thursday Open WOD

Posted: March 22, 2017 by courtland07 in Uncategorized

WOD

For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses

SCALE

3/4 bodyweight

20170322 Wednesday Open WOD

Posted: March 21, 2017 by courtland07 in Uncategorized

WOD

3 rounds for time of:
Run 800 meters
Rest 2 minutes

20170321 Tuesday Open Wod

Posted: March 20, 2017 by courtland07 in Uncategorized

WOD

Deadlift 5-5-3-3-3-1-1-1-1 reps