WODS: February 2019

Thursday, February 28 2019

"Death By" 10 meter Sprint
Min 1 - 10m
Min 2 - 20m
Min 3 - 30m
Until you can't complete under 1 minute

Then

7 MIN AMRAP:
5 x Strict Pull Up
10 x Box Jump (24/20)
15 x Goblet Squat (24/16kg)

Wednesday, February 27 2019

Brian McCaman's Going Away Burpee St. Jude Extravaganza

Brian is leaving Nashville and moving to Florida. While it's always sad to see a member leave, Brian has decided he wants to leave Tennessee better than he found it. For every burpee completed in today's WOD, he is going to donate 5 cents, up to $500 (That's 10,000 Burpees between both locations). Make sure and post your score today on the whiteboard! If you'd like to contribute towards his effort, you can either transfer money to his venmo account @brian-mccaman or donate directly to St. Jude through this link

20 MIN EMOM:
1 x Squat Clean & Split Jerk

Then

7 MIN AMRAP:
Burpee (to 6" target)

Tuesday, February 26 2019

Alex Barth's B-Day WOD

75 x Wall Ball (20/14)
75 x Pull Up
*6 MIN CAP*

At 7:00
50 x Ring Dip
50 x Deadlift (185/125)
*5 MIN CAP*

At 13:00
25 x Push Jerk (135/95)
25 x Toes 2 Bar
*4 MIN CAP*

At 18:00
10 x Thruster (135/95)
10 x Bar Muscle Up
*3 MIN CAP*

*Post score for each*

Monday, February 25 2019

The Greatest Show

10 MIN AMRAP:
40 x Double Under
6 x Power Clean (135/95)
8 x Bar Facing Burpee

Friday, February 22 2019

Members Only Eve

10 MIN AMRAP:
30 x Air Squat
20 x KB Swing (32/24kg)
30 x Push Up

Thursday, February 21 2019

Members Only Eve Eve

5 Rounds:
15 x Burpee Deadlift (185/125)
30 x AbMat Sit Up (PVC, Butterfly)
*15 MIN CAP*

Wednesday, February 20 2019

Reagan's B-Day WOD

20 MIN AMRAP:
30 x Pull Up
30 x Push Jerk (95/65)
30 x Handstand Push Up
30 x Clean (95/65)
30 x Ring Dip
30 x Snatch (95/65)

Tuesday, February 19 2019

Everette Clifton Broadway

21-15-9
Wall Ball (20/14) to 12/11ft
Box Jump Over (24/20)
Toes 2 Bar
*9 MIN CAP*

Congrats to Andrew and Paige on the birth of Everette Clifton Broadway who was born on 2/6/2019

Monday, February 18 2019

Yokozuna

12 MIN AMRAP:
40 x Double Under
15 x Overhead Squat (95/65)
15 x Bar Facing Burpee

Saturday, February 16 2019

Saturday Morning WOD

Friday, February 15 2019

Rikishi

10 MIN AMRAP:
15 x KB Swing
15 x Goblet Squat
15 x Toes 2 Bar
Rx: (24/16kg) [32/24kg]
Immediately into:
7 Minutes to establish 1-Rep-Max Squat Clean

Thursday, February 14 2019

Valentines Day WOD

*Fill your heart with love and do:

3 Rounds:
15 x Hang Snatch (115/85)
15 x Bar Facing Burpee
*Rest 2 Minutes*
*15 MIN CAP*

Wednesday, February 13 2019

Megan Jackson's B-Day WOD

100 x Double Under
40 x Ring Row (45 Degrees)
40 x Wall Ball (20/14) to 10ft
40 x Deadlift (155/105)
40 x Wall Ball (20/14) to 10ft
40 x Ring Row (45 Degrees)
100 x Double Under
*13 MIN CAP*

Tuesday, February 12 2019

Jay Burchfield's B-Day WOD

15 MIN AMRAP:
21 x Push Press (95/65)
21 x Pull Up
21 x Box Jump (24/20)
21 x Front Rack Lunge (95/65)

Monday, February 11 2019

Zoey's B-Day WOD

100ft Handstand Walk Buy-In
Then
26 Rounds:
1 x Ring Muscle Up
2 x Clean
3 x Front Squat
Then
100ft Handstand Walk Buy-Out
*22 MIN CAP*
Rx: (185/125) [225/155]
*Scale MU with 1:1 C2B & Ring Dip*
*Scale HS Walk with 2:00 HS Hold*

Thursday, February 7 2019

Zapdos

12 MIN AMRAP:
20 x Deadlift
20 x Wall Ball (20/14) to 12/11ft
20 x Bar Facing Burpee

Men: 135/185/225/275/315
Women: 95/125/155/185/205

Thursday, February 7 2019

Moltres

5 Rounds:
60 x Double Under
15 x Push Jerk (95/65) [115/85]
20 x Box Jump (24/20) [30/24]
*10 MIN CAP*

Wednesday, February 6 2019

Date with a Plate

3 Rounds:
30 x Plate Ground to Overhead (45/25)
400m Run (45/25)
*12 MIN CAP*

*If weather is bad, 30 x Box Step Over (24/20) with (45/25)*

Tuesday, February 5 2019

Angie

"Angie"
100 x Pull Up
100 x Push Up
100 x Sit Up
100 x Air Squat
*20 MIN CAP*

Monday, February 4 2019

Blake Simmons' B-Day WOD

20 MIN AMRAP:
2 x Muscle Up
4 x Thruster (135/95) [165/115]
19 x Bar Facing Burpee
8 x Power Clean (135/95) [165/115]
6 x HSPU [Strict]
33 x Double Under
*Run 400 meter every 5 minutes*
*Starts with 400m Run*

Saturday, February 2 2019

Saturday Morning WOD

Friday, February 1 2019

Ivy's B-Day WOD

22 x Snatch (135/95) [155/105]
15/10 x Ring Muscle Up
22 x Clean (165/115) [185/125]
15/10 x Ring Muscle Up
*Sub 1:1 C2B & Rind Dip per Muscle Up*

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