April 2017

WOD: A. Back Squat – E3MOM 8 – 7 – 6 – 5 – MAX B. For Time 200m Run or Row RX+ Assault Bike 0.5km 20 Wallballs 20/14 @ 10/9′ RX+ 20/14 @ 11/10′ (MRX 20/10 @ 9′) –rest 2min– 400m Row or Run (opposite of last) RX+ Assault Bike 1km 40 Wallballs –rest 2min– 20 Wallballs 200m Row […]

WOD: A. Clean (Power, Squat or Split) – E3MOM 5 – 4 – 3 – 2 – 1 –OR– Master Qualifier – Event 1, 2014 In 15min Establish a 1 rep Max Clean (Power, Squat or Split) B. Master Qualifier – Event 3, 2016 15min AMRAP: 55 Doubles Unders 15 C2B Pull-Ups (MRX/55+ Pull-Ups) 5

WOD: A. Deadlift: 8 – 6 – 4 – 2 – 1 E3MOM OR Masters Qualifier Event 1 2016: In 15 minutes, establish a 1RM Deadlift B. Masters Qualifier Event 4 2015: 21 -15-9 Reps For Time Of: Deadlift 225/155 (ages 50-59 185/125) (ages 60+ 155/105) Box Jumps/Step-Ups 24″/20″ (ages 60+ 20″) HSPU (ages 50-59 2″

WOD: “COE” 10 Rounds For Time Of: 10 Thrusters 95/65 10 Ring Push-Ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked

WOD: Sprint Rounds For Time: – 60 Double Unders – 15 Hang Power Snatch 95/65 RX+ 115/75 (MRX 75/55) – 30 Double Unders – 15 Hang Power Snatch Rest 3 minutes – 24/20 Calorie Row RX+ 18/15 Calorie Bike – 16 Thrusters 95/65 RX+ 115/75 (MRX 75/55) – 12/10 Calorie Row RX+ 10/8 Calorie Bike – 10 Thrusters Rest

WOD: A. Bench Press: 8 – 7 – 6 – 5 – max reps E3MOM B. For Time: 21 HSPU (MRX 2″/4″ rise) 21 WBS 20/14 10/9′ (MRX 20/10 9′) 21 Hand Release Push-Ups 21 Calorie Row 15 HSPU (MRX 2″/4″ rise) 15 WBS 20/14 10/9′ (MRX 20/10 9′) 15 Hand Release Push-Ups 15 Calorie Row

WOD: “YETI” For Time: 25 Pull-Ups 10 Muscle-Ups 1.5 Mile Run 10 Muscle-Ups 25 Pull-Ups Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest

WOD: A. Push Press & Doubles: E3MOM (from the floor) 8 reps & 30 double unders 7 reps & 40 double unders 6 reps & 50 double unders 5 reps & 60 double unders max reps & max double unders B. For Time: 200m run 10 KBS 24/16kg RX+ 32/24kg (MRX 20/12kg) 400m run 20 KBS

WOD: A. Front Squat: 8 – 7 – 6 – 5 – max reps E3MOM B. 9 minute AMRAP of: 3 Power Clean 135/95 RX+ 155/105 (MRX 105/65) 3 Hang Squat Clean 6 Chest To Bar Pull-Ups (MRX Pull-Ups) C. Core & Posterior Chain Development: 1-2 Rounds NOT For Time Of: 15 Hip Extensions 15 Good

WOD: “Christine” 3 rounds for time of: 500m row 12 deadlifts, bodyweight 21 box jumps/step-ups 24/20″