Blog

Feb. 11th WOD

2/11/2017
Level 1
L1:A: Metcon (No Measure)
15 min skill work; kipping progression
L1:A: Metcon (AMRAP - Rounds and Reps)
20 min amrap

12 plate over burpees
20' oh walking lunge 45/25
12 Kbs 53/35
20' oh walking lunge 45/25
Level 1 Rx+
L1+:A: Badger (Time)
Three Rounds for time of:
30 'Squat' Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
F3
F3:A: Metcon (AMRAP - Reps)
1:30 min amrap; x15; rest 1 min between; rest 5 mins between rounds 4 and 5, rounds 9 and 10

5 burpees
7/4 cal ab
9 Kbs
F3 Advanced
F3+:A: Metcon (AMRAP - Reps)
3 rounds for total reps

1 min max wall balls 20/14
1 min max pull ups
1 min max burpees
1 min max Kbs 35/35
1 min max cal row
1 min rest
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM