WODs

Daily WOD

Workouts will now be viewed by clicking the Blue WOD tab in the bottom right of the screen.
This will open a pop up that will be linked to SugarWOD and will show the daily WOD.
To view the workout for the next day or past workouts, simply use the forward and backward arrows on the page that pops up and shows the workout.
In addition to this, by downloading SugarWOD, you will easily be able to navigate the current WOD, past WOD’s, and future WOD’s.

071617

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Partner WOD:
W/ a Partner
100 DB Snatches
250m Run
80 Wall Balls
250m Run
60 Pull Ups
250m Run
40 Toes To Bar
250m Run
20 Burpees

*Runs are done together, everything else split between the two athletes

You pick the weight. Motivate and push each other but most importantly, have fun together

071517

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

OLY:
Strict Press 3×5
Push Press 3×5
Front Squat 3×5

EMOM 8
6 Push Jerks

Work to single heavy Push Jerk

Conditioning:
Heavy Karen
150 Wall Balls 30/20

071417

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: Plate/Sled Push
10 x 25m

WOD: OPEN 11.2
AMRAP 15
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps 24/20

071317

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: Bench Press
6-6-5-4-3-2-1-1-1

WOD: 15-14-13…1
Walking Lunge
KB Swing 53/35

071217

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: EMOM 10
3 Heavy Squat Cleans

WOD: 5 RFT:
7 C2B Pull Ups
14 Burpees

071117

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: Pull Ups
Accumulate 50 Strict Pull Ups

WOD: 21-15-9
Thruster 95/65
Push Up
Air Squat
Sit Up

071017

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

Skill: EMOM 10
O: 8 Pendlay Rows
E: 8 Good Mornings

WOD: 4 RFT:
400m Run
15 Front Squats 155/105
*From Ground

070917

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

8:30 a.m. Partner WOD

W/ a Partner-

For time:
150 D/U
100 Hang Power Cleans 115#/75#
75 Cal Row
100 Push Jerks 115#/75#
150 D/U

Divide the work as desired

070817

News and Notes:

On ramps are held every Thursday at 5:15 p.m.
Check our conditioning program on Saturday mornings during Open Gym at 10:00 a.m
Warrior Games are October 21st! More information to follow

OLY: Crossfit Total
Three attempts of each lift:

• Back squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1

Your score is the total of your best successful lifts.

Conditioning:
2K Row
*Starting at 0:00, and EMOM 3 Burpees over the Erg