February 2023

Open WOD 12.1 7min AMRAP: Burpees **at the top of each rep make contact with a Target 6 inches above Reach** Rest 5min Open WOD 13.2 10min AMRAP: 5 Shoulder to Overhead 115/75lbs MRX 95/5510 Deadlifts15 Box Jumps/Step-Ups 24/20” MRX 20” Core, Shoulder & Handstand Development 10 Turkish Get-Ups Left Arm 20 Barbell Sit-up to […]

HERO WOD DANIEL For time Limit: 35 minutes Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who died in Al Kut, Iraq, on June 8, 2006, as a result of injuries sustained when an improvised explosive device detonated during combat operations. He is survived by his wife, Kathy; and daughter,

OPEN WOD 23.1 Complete as many reps as possible in 14 minutes of: 60 Calorie Row 50 T2B 40 WBS 20/14 10’/9′ MRX 20/10 9′ Ages 14-15 14/10 10’/9′ 30 Clean 135/95 MRX 115/65 Ages 14-15 95/65 20 Ring Muscle-ups Scaled ages 16-54: hanging knee raises, 14/10 10’/9′, 95/65, chin over bar pull-ups Scaled ages

15min Build-up to a 1 RM Snatch 5 Rounds For Time: (15min cap)200m Run/Row or 0.5k Bike5 Ring or Bar Muscle Ups MRX Burpee Chest to Bar 5 Snatch 115/75 RX+135/95 MRX 95/65 Core & Snatch Development 25 Right Knee to Left Elbow Plank Tucks 25 Barbell or PVC Sotts Press (snatch grip) 25 Left Knee to Right Elbow Plank

10min achieve a 10 rep Max TnG Deadlift “Team WOD” For Time:(25min cap/both working)P1 – 21 Calorie Row/BikeP2 – 21 Deadlifts 225/155lbs RX+275/185 MRX 185/125 P1 – 21 Deadlifts P2 – 21 Calorie Row/Bike REST 1min P1 – 21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs P2 – 21 Toes to BarP1 – 21 Toes to

15min Build-up to a 1 RM Front Squat Open WOD 11.5 20min AMRAP: 5 Power Cleans 145/100lbs MRX 130/75lbs 10 Toes to Bar15 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ Core & Pistol Development 15 WallBall Leg Lifts15 Pistols Left Leg15 Evil Wheels15 Pistols Right Leg15 V-Ups w/WallBall15 Kettlebell Goblet Hold Reverse Lunges

Valentine’s Day WOD! (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 10 sets (5 each valentine alternating) of 5 Thrusters (one valentine must be in Front rack position while the other works, once bars are picked up they cannot be set down. If bar is set down 5 burpee penalty) –

HERO WOD “CAPOOT” For Time: (50min cap) 100 Push-ups 800m Run75 Push-ups1200m Run50 Push-ups1600m Run25 Push-ups2000m Run Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo

15min Build-up to a 1 RM Snatch Open WOD 11.1 10min AMRAP: 30 Double Unders15 Power Snatch 75/55lbs MRX 65/45lbs Isometric Core Development 30sec Plank Bird Dog Hold L/R1min Hollow Hold30sec Plank Bird Dog Hold R/L1min Wall Iron Chair sit Holding 25/15lb plate 30sec Hip Extension Hold 1min Bar Hang *************************************************************** The OPEN kicks off

15min Build-up to a 1 RM Back Squat 10min AMRAP: 10 Back Squat 135/95 RX+165/115 MRX 95/65 2 Rope Climb 15’ MRX 2-10’ or 1-15’ OR20 Pull-ups MRX Ring Rows 40 Doubles Core & Leg Development (2 rounds)20 Cossack Squats (10 each leg)10 Seated Box Jumps20 Pistols or Pistol Scales (10 each leg) 20 GHD Sit-ups OPEN PREP