Monthly Archives: January 2017

Wednesday – 2.1.17 – Fight Gone Bad

Single arm swinging! WOD for reps “Fight Gone Bad” In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the


Tuesday – 1.31.17 – Strict Pull Up + Triplet

They are always watching! Strength: :30 work – :90 rest x 12 min Max Strict Pull Up WOD: 4 Rounds For Time: 25 Russian KB Swing (53/35) 1 Rope Climb 25 Hollow Rock 1 Rope Climb


Monday – 1.30.17 – Snatch Balance + Triplet

Super Kip Strength: 1 Snatch Balance + 1 OHS WOD: 10-8-6-4-2 Squat Snatch (Crx 135/95 – Rx 115/85 – L1 75/45) 2x Toe 2 Bar 4x Double Under


Saturday – 1.28.17 – “Briggs”

Too good not to share everywhere!  Coach Edgar showing off that functional fitness! WOD For Time (partner optional) 2k Row 150 Wall Ball (20/14) 100 Burpee 50 Thruster (95/65)


Friday – 1.27.17 – Power Clean + AMRAP

That first time you scissor Strength: 1RM Power Clean WOD: AMRAP 11 5 Power Clean (135/95) 7 Box Jump (24/20) 9 Sit Up


Thursday – 1.26.17 – EMOM

Been a rough week! Skill/Strength: 1 Push Jerk + 1 Split Jerk WOD: EMOM x 16 Even: S20 + Pull Up (Crx 115/85 10/10- Rx 95/65 10/10 ) Odd: Rest


Wednesday – 1.25.17 – “Manion”

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet


Tuesday – 1.24.17 – 3.2.1…

Strong finish! WOD: 30 min cap: 30 Cal Row 30 Burpee 30 KB Swing (53/35) 3 Rope Climb 20 Cal Row 20 Burpee 20 KB Swing 2 Rope Climb 10 Cal Row 10 Burpee 10 KB Swing 1 Rope Climb


Monday – 1.23.17 – Triplet

Raise your hand if you’re sure WOD: 15 RFT 10 Wall Ball (20/14) 3 Power Snatch (Crx 155/105 – Rx 135/95 – L1 95/65) 20 Double Under


Friday – 1.20.17 – One arm KB

During Sunday’s OG a few coaches did a 5k and posted their scores.  That turned into this!   Love our community! WOD: On a 25 min clock complete the following for time: 10 Rounds 5 (R) Russian KB Swing (53/35) 5 (R) KB Thrusters 5 (L) Russian KB Swing 5 (L) KB Thrusters 10 Box