WOD: Sat 08.20.2016 “The Hills”
WOD
For time:
400 Meter Run
120 Double Unders
400 Meter Run
100 Air Squats
400 Meter Run
80 Abmat Sit Ups
400 Meter Run
60 Pull Ups
400 Meter Run
40 Clean and Jerks (95/65)
400 Meter Run
20 Handstand Push Ups
400 Meter Run
Post Time to Comments. Compare past times HERE.
Courtesy of CFLP
WOD: Fri 08.19.2016 “Inhale Exhale”
NEWS
Just for this week: No open gym or barbell club TODAY
WOD
EMOM 21:
Minute 1: 100 Meter Sandbag Sprint
Minute 2: 10 Calorie Bike
Minute 3: 10 Meter Handstand Walk
Post Time and Calories to Comments.
ENUDRANCE
Run or Row 5K
1 min fast, 1 min recovery
WOD: Thu 08.18.2016 “Let It Out”
NEWS
Just for this week: No open gym TODAY and TOMORROW. Plus no barbell club tomorrow.
WOD
Bench Press
10 x 2 Reps, Across
“Let It Out”
4 Rounds
20 Alternating Dumbbell Snatches (75/55)
20 Over The Box Jumps (24/20)
Post Weight and Time to Comments.
WOD: Wed 08.17.2016 “Hurtin'”
NEWS
Just for this week slight change to Thursday and Friday’s schedule: No open gym and no barbell club.
WOD
5 Rounds of AMRAP 2:
3 Rope Climbs
Row Max Calories
Rest 3 Minutes
Post Calories to Comments.
ENDURANCE
4 rounds:
800m, 2 min rest
600m, :15 rest
400m easy
WOD: Tue 08.16.2016 “Mad Behavior”
NEWS
Just for this week slight change to Thursday and Friday’s schedule: No open gym and no barbell club.
WOD
Muscle Snatch
3 Rep Max
“Mad Behavior”
AMRAP 9
Up Ladder by 3 Reps of:
3 Muscle Snatch (75/55)
3 Overhead Squats (75/55)
3 Burpees Over The Bar
6,6,6
9,9,9
Etc..
Post Weight and Reps to Comments.
WOD: Mon 08.15.2016 “Open WOD 11.5”
NEWS
Just for this week slight change to Thursday and Friday’s schedule: No open gym and no barbell club.
WOD
Open 11.5
AMRAP 20
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Balls (20/14)
Post Reps to Comments.
Compare Scores HERE
ENDURANCE
Run 5 min out, :50 rest, 5 min back, rest :50
Run 4 min out, :40 rest, 4 min back, rest :40
Run 3 min out, :30 rest, 3 min back, rest :30
Run 2 min out, :20 rest, 2 min back, rest :20
Run 1 min out, :10 rest, 1 min back, done!
WOD: Sat 08.13.2016 “The Rain”
“The Rain”
3 Rounds:
800 Meter Run
10 Power Snatches (165/110)
Post Time to Comments.
Compare Scores HERE.
HERO WOD: Fri 08.12.2016 “Kutschbach”
NEWS
No Barbell Club Today!
HERO WOD
“Kutschbach”
7 rounds:
11 Back Squats (185/135)
10 Jerks (135/95)
U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.
WOD: Thu 08.11.2016 “Unspoiled Perfection”
“Unspoiled Perfection”
3 Rounds:
500 Meter Row
30 Double Unders
15 Knees to Elbow
3 Rope Climbs
Post Time to Comments.
Compare Scores HERE
Hero WOD: Wed 08.10.2016 “Ryan”
Post Time to Comments. About Ryan Compare Scores HERE Row or RunHERO WOD
5 Rounds:
7 Muscle Ups
21 Burpees to 12″ Target
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.ENDURANCE
3 rounds: 200m, 600, 800m
R5
90%, 1mile pr pace, 15 sec slow