For time
200 meter run
rest 1 minute
400 meter run
rest 2 minutes
800 meter run
rest 4 minutes
400 meter run
rest 2 minutes
200 meter run


Category: Uncategorized

1 Minute Max Calorie Row
1 Minute max rep Wall Balls
- 2 Minute Rest
1 Minute Max Calorie Row
1 Minute Max rep Wall balls
- 2 Minute Rest
1 Minute Max Calorie Row
1 Minute Max rep V-ups
- 2 Minute Rest
1 Minute Max Calorie Row
1 Minute Max rep V-ups
- 2 Minute Rest
1 Minute Max Calorie Row
1 Minute Max Rep KB Swings
- 2 Minute Rest
1 Minute Max Calorie Row
1 Minute Max Rep KB Swings
- 2 Minute Rest
1 Minute Max Calorie Row
1 Minute Max Rep Burpees

SCORE=Total Calories+ Reps


Category: Uncategorized

AMRAP 15
5 Ring Dips
10 Sumo Deadlift Hi Pulls
15 Double unders


Category: Uncategorized

Thrusters
5 progressively heavier sets of 2 reps.

Front Squats
Continuing up from where we left off on thrusters we will work up to a 2 rep max


Category: Uncategorized

If you have already done 15.1;
10 rounds for time of
5 burpees
10 sit ups …
15 double unders

If you have not done 15.1 yet, we will also be judging the Open WOD today between the hours of 7:30-11:00 am


Category: Uncategorized

15.1
9-minute AMRAP:
15 toes-to-bars
10 deadlifts…
5 snatches
then 15.1A
1-rep-max clean and jerk
**If you can not make it on Friday to be judged for the open you are welcome to come in on Saturday


Category: Uncategorized

First we will do some snatch technique work with:

EMOM 10
1 Snatch Grip Deadlift+1 Snatch Grip High Pull+1 Power Snatch

Then we will finish with one all out 500m row.


Category: Uncategorized

5 rounds for time of
5 pull ups
10 wall ball
15 V-ups
200 meter run or row


Category: Uncategorized

21-15-9
Deadlifts
Burpees


Category: Uncategorized

EMOM 20
1st Minute 2 Pushpress (or Power Jerk or split jerk)
2nd Minute 5 Box Jumps


Category: Uncategorized
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