Thursday 3.29.2018 With a team of 3, complete as many reps as possible in 30-minutes 100 Calorie Assault Bike 200 Double Unders 100 Burpees
Wednesday 3.28.2018 1-2-3-4-5-6-7-8-9-10 Single Dumbbell Overhead Squat, 50-lb./35-lb. Burpee Box Jump Over Then, if enough time is remaining Snatch for load: #1: 1 rep Time Cap: 17-minutes
Monday 3.26.2018 3 Rounds 500m Row 15 Toes to Bar 9 Deadlifts, 225/155 Time Cap: 14-minute
Sunday 3.25.2018 Rest Day Closed
Friday 3.22.2018 Complete as many reps as possible in 7 minutes of: •3 thrusters •3 chest-to-bar pull-ups •6 thrusters •6 chest-to-bar pull-ups •9 thrusters •9 chest-to-bar pull-ups •12 thrusters •12 chest-to-bar pull-ups •15 thrusters •15 chest-to-bar pull-ups •18 thrusters •18 chest-to-bar pull-ups This is a timed workout. If you complete
Thursday 3.22.2018 Every minute on the minute for 12-minutes Odd minute: 12-seconds max reps Push ups, 48-seconds max reps PVC Floor Press Even minute: 12-seconds max reps Russian Twist 25/10-lbs plate, 48-seconds max reps Laying Knee to Chest
Tuesday 3.20.2018 5 Rounds 3 Power Cleans, 135/95 6 Pull ups 9 Sit ups 12 Air Squats 15 Cal. Assault AirBike Time Cap: 15 Minutes
Clean & Jerk for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps
Happy St. Patrick’s Day Saturday 3.17.2018 Open WOD 18.4 Judging Available 8am-1pm (All Drop-Ins Are Free!)
Open 18.4 •21 deadlifts (weight 1) •21 handstand push-ups •15 deadlifts (weight 1) •15 handstand push-ups •9 deadlifts (weight 1) •9 handstand push-ups •21 deadlifts (weight 2) •50-ft. handstand walk •15 deadlifts (weight 2) •50-ft. handstand walk •9 deadlifts (weight 2) •50-ft. handstand walk Time cap: 9 minutes Rx: Men