Archive for January, 2017

20170201 Wednesday Open Wod

Posted: January 31, 2017 by courtland07 in Uncategorized

WOD

3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges

20170131 Tuesday Open Wod

Posted: January 30, 2017 by courtland07 in Uncategorized

WOD

2Fer Tuesday

8 min AMRAP

8 Burpee

8 D Ball cleans

4 min REST

8 min AMRAP

10 Back Extensions

10 KBS 53/35

201701 Monday Open Wod

Posted: January 29, 2017 by courtland07 in Uncategorized

WOD

For time, fast and heavy:
21 dumbbell thrusters 55/35
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

20170128 Saturday Hero Wod

Posted: January 27, 2017 by courtland07 in Uncategorized

WOD

“Michael”

FT:

800m run

50 Back extensions

50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

20160127 Friday Open Wod

Posted: January 26, 2017 by courtland07 in Uncategorized

SSS

3×3 Deadlift

WOD

E2MOM 20 min

30 Doubleunders

15 KB swing, 1.5/1

20170126 Thursday Open Wod

Posted: January 25, 2017 by courtland07 in Uncategorized

SSS

3×3 Bench

WOD

5RFT

20 Cal row

20 T2B

20 Wall ball, 20/14

20170125 Wednesday Open Wod

Posted: January 24, 2017 by courtland07 in Uncategorized

SSS

15 min, muscle up progression

WOD

“Fran”

FT: 21-15-9

Thruster, 95/65

Pull up