Thursday 10/1

Wod

Teams of two - one works at a time

2 rounds

AMRAP 4

Max meters on the rower

Alternate every 250m

Rest 1 min

AMRAP 4

Max burpees

Alternate in sets of 5

Rest 1 min

Wednesday 9/30

Wod

AMRAP 16

20 back squat 115/75

30 abmat sit ups

400m run

NBCF competitors 

135/95

Tuesday 9/29

Wod

5 RFT 

10 DB snatch

20 push ups

30 double unders

Monday 9/28

Wod

"Open 12.5"

AMRAP 7

3,3,6,6,9,9,12,12 continue ladder

Thrusters 95/65

C2B Pull ups

Friday 9/25

Strength

Back Squat 2 x 10 climbing

Wod

For Time

2000m row

Benchmark, empty the tank

Thursday 9/24

Wod

AMRAP 20

200m farmers carry

15 burpee box jumps

Your mind will stop before your body will... Don't listen

Wednesday 9/23

Wod

10 RFT or AMRAP 10

10 KBS 53/35 --- 70/53

15 air squats

Tuesday 9/22

Wod

AMRAP 12

10 jerks 135/95

15 v-ups

30 double unders

Monday 9/21

Wod

100m run

30 back rack lunges (stationary) 115/75

200m run

20 back rack lunges

300m run

10 back rack lunges

400m run

5 back rack lunges

Friday 9/18

Wod 

5 RFT

7 hang power snatch 115/75

12 t2b

NBCF competitors 

135/85

Thursday 9/17

BRING A FRIEND DAY

Wod 

AMRAP 6

200m run

15 wallballs 

Rest 2 min

AMRAP 6

200m run

15 burpees

If you got a friend, bring them

Wednesday 9/16

Wod

3 rounds each for time

500m row

15 box jumps 24/20

7 muscle ups -- 15 c2b or regular pull up

Rest 3 min

Rings are first option, Bar is second

NBCF competitors 

Box 30/24

Tuesday 9/15

"The Chief"

AMRAP 3 

3 power cleans

6 push ups

9 squats

Rest 1 min between

Repeat 5 times

Only completed rounds count

Monday 9/14

Wod

AMRAP 15 

200m run

10 push press 135/95

15 deadlift

NBCF Competitors

155/105

Friday 9/11

Remember today, say a prayer 

Wod

Team Series Event 4

With a partner

AMRAP 15

5 thrusters 95/65

5 pull ups -- c2b

10 thrusters

10 pull ups

15 thrusters

15 pull ups

Continue adding 5 reps until time

Thursday 9/10

Wod

CrossFit Team Series Event 1

In teams of 4

For Time

100 double unders / singles

75 cal row

50 DB step ups

Details of how this Wod will be done as a team will be given in class tomorrow 

Wednesday 9/9

Wod 

AMRAP 10

10 power snatch 95/65

20 KB SDHP 53/35

Tuesday 9/8

Wod

AMRAP 8

10 stationary front rack lunges 95/65

14 T2B

Monday 9/7

"Hotshots 19"

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. 

 

“Hotshots 19”
Six Rounds for time:
30 Squats
19 Power Cleans 135/95
7 Strict Pull-ups
Run 400 meters

Friday 9/4

Wod

"Karen"

For Time

150 wallballs 

Thursday 9/3

"Bring a Friend Day"

AMRAP 20

15 KBS

15 Box Jumps

Partners alternate completed rounds

Both partners start with a 200m run, then run 200m every 5 min

Wednesday 9/2

Wod

AMRAP 9

7 pull ups

7 target burpees

7 hspu 

NBCF competitors 

C2B