WOD Monday March 25th

FYI:

Friday March 29thThe gym Closes at 4:00 p.m.!

*Judges/Volunteer Meeting @ 6:00 p.m.*

Saturday March 30thThe gym is Closed for The Havoc Games!

*Judges/Volunteers here by 8:00 a.m.


Warm up: 10 Kang Squats, 10 Jumping Air Squats, 10 Toes to Bar

1. Every 1:30 minutes for 4 sets:

2 Overhead Squats

Every 1:30 minutes for 4 Sets:

2 Front Squats

Every 1:30 minutes for 4 Sets:

2 Back Squats

2. 4 Rounds for Time:

8 Seated Strict Press

12 Walking Lunges Holding Two Kettlebells

16 Double Unders

 

HERO WOD Saturday March 23rd

SEE YOU GUYS AT 9:30 A.M.!

Helton

Three rounds for time of:

800 Meter Run
30 Dumbbell squat cleans @ 50lb / 35lb
30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

WOD Friday March 21st

Warm up: 10 Duck Walk Steps, 15 Air Squats, 10 Push ups, 5 Jumping Pull ups

Open Workout 19.5

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

*20 Minute Time Cap*

VARIATIONS

Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

HERO WOD Saturday March 16th

SEE YOU GUYS AT 9:30 A.M.!

Roney

Four rounds for time of:

200 Meter Run
11 Thrusters @ 135 / 93
200 Meter Run
11 Push press @ 135 / 93
200 Meter Run
11 Bench press @ 135 / 93

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

 

WOD Friday March 15th

Warm up: 500 Meter Row, Empty bar snatch work

Open Workout 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees
Teenagers 14-15:
Boys snatch 65 lb.
Girls snatch 45 lb.
Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees