Latest WOD

Wednesday 4-26-17

By: Wes Piatt 0

Teams of 2

AMRAP 17 MIN

15 CTB pull ups

10 Thrusters (135#/95#)

Run 200 M

Athlete 1 does 15 CTB Pull ups, while athlete 2 does 10 thrusters. Then both athletes run 200 m together as a team. When they get back, Athlete 1 does the thrusters and athlete 2 does the CTB pull ups.

2017 04 25

Tuesday 4-25-17

By: Wes Piatt 0

Every 2 min for 10 min
5 Push Jerks [working up to a heavy 5]

Then…

AMRAP 16 MIN

1 lap around building

10 deadlifts (315#/225#)

20 wall balls (20#/14#)

2017 04 24

Monday 4-24-17

By: Wes Piatt 0

EMOM 24 MIN

1- Max bar facing burpees

2- Rest

3- Max Cal AB

4- Rest

5- Max Front Squats (135#/95#)

6- Rest

2017 04 23

Saturday 4-22-17

By: Wes Piatt 0

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Workout Variations

Ages 16-17 and 35-54

Men clean 135-185-225-275-315 lb. Women clean 85-115-145-175-205 lb.

Ages 14-15

Boys clean 95-115-135-155-185 lb. Girls clean 55-75-95-105-115 lb.

Ages 55+

Men clean 115-135-155-185-205 lb. Women clean 65-85-105-125-145 lb.

2017 04 21

Friday 4-21-17

By: Wes Piatt 0

5 Rounds
1 Min Max Cal Assault Bike
1 Min Rest
1 Min Max Rounds of “Cindy”
1 Min Rest

*The purpose of this workout to give MAX intensity on the Assault bike and Cindy portions. Success in this workout is not in your score on the whiteboard, but your effort on the bike every time. Push yourself!

2017 04 20