Monthly Archives: March 2017

Friday – 3.31.17 – Hold On

The Open is over and Coach Ilene is MOVING ON!  70th in the WORLD in her division!  Congrats on all of your hard work coach – we are all very proud!!     WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Pull Up *15 Ab Mat Sit Up AFTER each set Then.. 1-2-3-4-5-6-7-8-9-10 Toe 2 Bar *15 Russian KB


Wednesday – 3.29.17 – SPRINT

EJ crushing some pistols WOD: For Time: 30 Calorie Row 30 Goblet Squat (53/35) 3 Rope Climb 20 Calorie Row 20 Goblet Squat 2 Rope Climb 10 Calorie Row 10 Goblet Squat 1 Rope Climb


Tuesday – 3.28.17 – Since we like 10 Rounds….

FNL! WOD 10 RFT (40 min cap) 6 HSPU 7 Hang Power Clean (135/95) 8 Alternating Pistols 9 HRPU 10 Box Jump (RX = Jump) (24/20)


Monday – 3.27.17 – Triplet

It’s been an amazing 5 weeks!  THANK YOU WOD: For Time: 21-15-9 Deadlift (225/155) Lateral Bar Burpee Pull Up


Saturday – 3.25.17 – Carry Odd Objects

Hey Coach For Time: 800m Sandbag run (50/35) 30 KB Swing (53/35) 3 Rope Climb 30 Burpee 20 KB Swing 2 Rope Climb 20 Burpee 10 KB Swing 1 Rope Climb 10 Burpee 800m Sandbag run


Friday – 3.24.17 – 17.5

Its been an amazing 5 weeks with our community growing stronger than it ever has.  Be proud of your hard work and give it all you got ONE MORE TIME! Brian C. And Higgins hitting the 4:30 “17.5” 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap:


Wednesday – 3.22.17

One more rep! WOD 4 Rounds for time (30 min cap) 60 Double Under 15 Burpee 40 Sit Up 15 Burpee 20 calorie Row


Tuesday – 3.21.17

17.4 pump! Strength: 10×1 squat snatch @ 75/80% of 1rm **3 second pause in bottom WOD: AMRAP 20 400m run Max unbroken OHS (95/65) *score = total # of OHS


Monday – 3.20.17

Just watching some FNL! Strength: 5×5 strict pull-up WOD: 5 rds 12 KBS (53/35) 10 Box Jumps (24/20) 8 Pull Up


Saturday – 3.18.17 – AMRAP

Such a great FNL! WOD: AMRAP 20 Strict Pull Up (5/3) 15 Sit Up (anchored) 30 Double Under