Archives for Jan,2017

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Skill/Strength: Strength
Bench Press
5 reps @ 65%
5 reps @ 75%
AMRAP @ 85%

Add 5 pounds to 1RM before calculating percentages

WOD: Conditioning
1o Rounds for Time of:
11 Chest to Bar Pull Ups
22 Front Squats (75/55#)

Finish: Midline
Tabata Sit Ups

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

Karen Meets Annie

Skill/Strength: Skill
WOD Prep

WOD: Conditioning
50 Wall Balls (20/14#)
50 Double Unders
50 Wall Sit Ups
40 Wall Balls
40 Double Unders
40 Wall Sit Ups
30 Wall Balls
30 Double Unders
30 Wall Sit Ups
20 Wall Balls
20 Double Unders
20 Wall Sit Ups
10 Wall Balls
10 Double Unders
10 Wall Sit Ups

Finish: Strength
Shoulder Press
5 @ 65%
5 @ 75%
AMRAP @ 85%

Mobility Mashup


Mobility Mashup is an updated version of our Mobility class where we focus on preparing our body for a workout. We accomplish this by utilizing the movements of the WOD and mobilizing these specific areas in order to perform effectively during the WOD.

Death By…
With a continuously running clock perform the following EMOM:
1st min = 1 Kettlebell Deadlift + 1 Slam Ball (AHAP)
2nd min = 2 KB Deadlifts + 2 Slam Balls
3rd min…

Continue adding a rep until the work cannot be completed in the given time.


Skill/Strength: Strength
Bench Press
5 reps @ 65%
5 reps @ 75%
AMRAP @ 85%

Add 5 pounds to your 1RM before determining percentages.

WOD: Conditioning

13 min AMRAP
1 Deadlift (185/135#)
2 Hand Release Push Ups
3 Knees 2 Elbows

Add 1 rep each round (e.g. 2 DL, 3 HRPU, 4 K2E)

Finish: Midline
3 x Weighted Plank Holds

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