Monday - 09/11/17 - 9/11/01 Memorial WOD

WOD For time:
Run, 900 m
11 Deadlifts, 125/85 lbs
11 Box Jumps, 24/20 in
11 Thrusters, 125/85 lbs
11 Burpee Chest-to-bar Pull-up s
11 Power Cleans, 125/85 lbs
11 Handstand Push-ups
11 Kettlebell Swing (American)s, 70/53 lbs
11 Toes-to-bars
11 Push Jerks
Run, 900 m

Tuesday - 09/12/17


WOD:  Every 1:30 for 15 mins do:
1 Wall Climb
3 Dumbbell men Maker, 35/25 lbs
5 Burpees

Wednesday - 09/13/17

WOD: 5 rounds for time of:
9 Power Snatches, 95/65 lbs
15 Overhead Squats, 95/65 lbs
Run, 400m

Thursday - 09/14/17

Strength: Bench Press 5-4-3-2-1
Use the heaviest weight you can for each set.

WOD: 
Tabata Wall Ball, 20/14 lbs, 10 ft
Tabata Sumo Deadlift High Pull, 75/55 lbs
Tabata Box Jump, 24/20 in
Tabata Push Press, 75/55 lbs
Tabata Row (calories)
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Post total reps and reps per round

 

Friday - 09/15/17

WOD: 7 rounds for time of:
7 Front Squats, 165/125 lbs
7 Chest to Bar Pull Ups

Saturday - 09/16/17
 

WOD Hero White -5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plates, 45 lbs
Run, 400 m

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. 

 

Sunday - 09/17/17


Open Gym 11am-1pm