WOD: Sep 12, 2019

• Achieve heaviest possible P/C + Press + P/P + P/J + S/J

• 3 RFTR: when you go, you go HAF…
  1:00 ME Burpee Box Jump, 1:00 Rest
  1:00 ME TTB, 1:00 Rest
  1:00 ME cal C2, 1:00 Rest

WOD: Sep 10, 2019

• Tempo/Pause B/S (:03/:02): 55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP

• EMOM/16 (Big Dawgs = 12, Pups = 10, Porch = 8)
  Min 1, 5, 9, & 13 = Burpee
  2, 6, 10, & 14 = cal C2
  3, 7, 11, & 15 = WB
  4, 8, 12, & 16 = Pull Up

WOD: Sep 9, 2019

• 3RM 45* IBP

• 50 DU, 40 WB, 30 KBS, 20 Split Jump, 10 Box Jump
  2:00 Recovery
  10 Box Jump, 20 Split Jump, 30 KBS, 40 WB, 50 DU

WOD: Sep 7, 2019

• 9am w/ Coach Court

WOD: Sep 6, 2019

• Achieve heaviest possible P/C + Press + PP + PJ + SJ

• 21 TTB, 21 DU, 21 cal C2, 400m Run
  15 TTB, 15 DU, 15 cal C2, 200m Run
  9 TTB, 9 DU, 9 cal C2, 100m Run
  * ea mod = a 400m Run at the end of M/C
  i.e. No TTB = 400m Run…no DU = 400m Run…No Run = 2:00 Assault Bike

WOD: Sep 5, 2019

• Reminder, we will offer one AM sesh today (530am). PM not affected.

• Tempo (Pause) ((:03/:02/SHOOT)) B/S: 50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP

• For Time…15-10-5: Alt 1A DB (or) KB G2OH & WB
  Run 400m as a group (Active Recovery)

• EMOM/5: 3 btn Sn Grip Sott’s Press
  Run 200m as a group (Active Recovery)

• EMOM/5: 3 F/R Sott’s Press

PSA: Sep 4, 2019

• Reminder: Thu Sep 5 we will offer ONE am session at 5:30am

• The pm sessions WILL NOT be affected

WOD: Sep 3, 2019

• 3RM 30* IBP

• 4 IRFT: 400m C2 & 400m Run (1:00 recovery between rounds)

WOD: Sep 2, 2019

• Reminder: our Labor Day offering is one PM sesh today (5pm).

• Deficit D/L: 50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP

• “Jackie”

PSA: Sep 1, 2019

• Mon 9/2. No AM sessions. We will offer one PM sesh (5pm).

• Thu 9/5 we will offer one AM sesh (530). No PM mods.

WOD: Aug 31, 2019

• 10 RFTWT (2:00 recovery between)
  30 DU, 15 Pull Up, 30 A/S, 100m Sprint

WOD: Aug 30, 2019

• Reminder, a.m. sessions will NOT be affected. P.M.session = 5pm

• Tempo (Pause) ((:03/:02/SHOOT)) 3RM B/S
  45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP

• W/ a continuous running clock…

• 400m C2, 10 HPS, 10 C2BPU (bump the weight)

• 400m C2, 10 OHS, 10 C2BPU (bump the weight)

• 400m C2, 10 HPC, 10 C2BPU (bump the weight)

• 400m C2, 10 F/S, 10 C2BPU

WOD: Aug 29, 2019

• 3RM 15* IBP

• 3 RFTWT (2:00 Recovery between)
  5 Burpee
  10 cal C2
  15 KBS
  200m Run
  25 JPU

PSA: Aug 28, 2019

• Fri 8/30. No a.m. mods. We will have one p.m sesh (5pm).

• Sat 8/31 9am.

• Mon 9/2. No a.m. sessions. We will have one p.m. sesh (5pm).