8 Rounds of 2 minutes:
- # of Individual Athlete Choice 1
- Max. rep of Individual Athlete Choice 2
- # of first movement is a set number of reps/calories/secs/meters etc. For example: 200m, 12 calorie, 15 reps, 90 seconds, etc.
Fun Friday!
Friday, May 12, 2023
10!
-
- Athlete Choice#1
- Athlete Choice#2 (Ascending)
- Athlete Choice#3
Friday, April 28, 2023
EMOTM 18 minutes
-
- 9 Athlete Choice #1
- 6 Athlete Choice #2
- 3 Athlete Choice #3
Movements change each minute. First minute 9 choice #1; second minute 6 choice #2; third minute 3 choice #3; fourth minute 9 choice#1, etc.
Friday, April 21, 2023
AMCAP 20 minutes (As Many Cards As Possible)
-
- Clubs: Individual Athlete Choice #1
- Diamonds: Box Overs
- Hearts: Wallball Sit-Ups
- Spades: Individual Athlete Choice #2
- 5 reps Individual Athlete Choice #3 before drawing each card.
- Individual decks; Ace = 1 / Face cards = 10; Ignore Jokers
Friday, April 14, 2023
Text content
Friday, Mar. 31, 2023
AMRAP 20 minutes
Pick a number between 1 and 8
- # x 100 Athlete Choice #1
- # x 10 Athlete Choice #2
- # Athlete Choice #3
Friday, Mar. 24, 2023
AMRAP 20 minutes:
- Do something outside
- Do something inside
Or
Make-up Day
Friday, Mar. 17, 2023
7 Rounds
- 3 Athlete Choice #1
- 17 Athlete Choice #2
OR
Make-Up Day
Friday, Feb. 24, 2023
Open WOD 23.2
20 minute clock
AMRAP 15 minutes
- 5 Burpee Pull-Ups
- 10 Shuttle Runs (25′ out/back)
- 5 Burpees
- Add 5 Burpee Pull-Ups after each round
Directly into:
- 5 minutes to 1 rep max Thruster
Friday, Feb. 17, 2023
7 Rounds of 2 minutes:
-
- # of Individual Athlete Choice 1
- Max. rep of Individual Athlete Choice 2
- # of first movement is a set number of reps/calories/secs/meters etc. For example: 200m, 12 calorie, 15 reps, 90 seconds, etc.
Or
Open WOD 23.1
For Time (14 minute time-cap)
-
- 60 Calorie Row
- 50 Toes-to-Bar
- 40 Wall-Ball (14lbs./9ft.; 20lbs./10ft.)
- 30 Cleans (95lbs./135lbs.)
- 20 Muscle-Ups
OR
Make-Up Day