Author Archives: Patrick

AMRAP 20: 250m run 15 hand release push ups 20 squats

Phil’s Birthday Wod.

Deadlift 3-3-3 -compare to 1/11/12 For time: 21 strict pull ups 42 weighted sit ups 15 strict pull ups 30 weighted sit ups 9 strict pull ups 18 weighted sit ups

Clean and Jerk 3-3-3-3-3 If you have not had a lot of experience with clean and jerk, this will be a technique day taking weight from ground to overhead and trying to get heavier with good form. If you are … Continue reading →

AMRAP 15: one lap walking lunge w/ plate overhead (45/25) 10 ground to overhead w/ plate

40-30-20-10 reps of: Pull Up Push Up Back Squat (75/45) -back squat reps start with the weight on the ground, not off the rack.

Partner “Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run -one person works at a time -do in order

5 minutes box jumps 4 minutes pull ups 3 minutes push ups 2 minutes kettlebell swings 1 minute double unders 5 minutes sit ups -score is total reps for all movements

Power Snatch 5-5-5-5-5 Some of you have done snatches previously in wods, such as one of this years games workout.  If you have not done snatches before, we will use this as a day to work on your technique before … Continue reading →

Running “Fran” For time: 400m run 21 thrusters (95/65) 21 pull ups 250m run 15 thrusters 15 pull ups 250m run 9 thrusters 9 pull ups