Archive for April, 2016

20160421 Thursday Open WOD

Posted: April 20, 2016 by eweirick in Uncategorized

S/S/S

10 minutes of Kettlebell Work

.

WOD

5 RFT

200m run

20 Box Jump (24/20)

20 KBS, American (1.5/1.0 pood)

20160420 Wednesday Open WOD

Posted: April 19, 2016 by courtland07 in Uncategorized

SSS

Press

2-2-2-2-2-2-2-2-2-2

Increase weight each round, go HEAVY!!!

WOD

EMOM for 6min

10 Sit up

10 Push up

 

20160419 Tuesday Open WOD

Posted: April 18, 2016 by courtland07 in Uncategorized

WOD

20 Min AMRAP

5 double KB complexes   (1 rep = 1 Russian swing, 1 clean, 1 front squat, 1 Push press)

10 Burpee

5 pull up

SSS

E3MOM  for 15 minutes

10 Press

12 KBS (heavy!!!)

 

20160418 Monday Open WOD

Posted: April 17, 2016 by courtland07 in Uncategorized

SSS

Overhead squat

3-3-3-3-3

WOD

2 RFT

50 DL (135/95)

40 Slam Ball (30/20)

20 C2B pull-ups

10 thruster (135/95)

SCALING OPTIONS

Weight as needed for thruster

Slam ball WT as needed

Seated C2B or Banded

20160416 Saturday Hero WOD

Posted: April 15, 2016 by courtland07 in Uncategorized

HeroKeithACoe

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Coe

10 rft

-10 thrusters @ 95/65

-10 ring pull-ups

 

 

20160415 Friday Open WOD

Posted: April 14, 2016 by courtland07 in Uncategorized

SSS

Deadlift

2-2-2-2-2-2-2-2-2-2

WOD

5min AMRAP

5 box jumps (30/24)

5 ring dips

SCALING OPTIONS

Box jumps: 24/20, 20/short box

Dips: bar dips

20160413 Thursday Open WOD

Posted: April 13, 2016 by courtland07 in Uncategorized

WOD

10x 200m sprints

SSS

Bench Press

10-10-10-10-10 (same weight)