Thursday 9/19/19

Open Gym

-or-

Suggested WOD

A. For time:

Buy in: 1 mile Run or 2k Row

21-15-9

Deadlifts (225/155)

Box Jump Overs (24/20)

T2B

Cash out: 1 mile Run or 2k Row

Mike Pietragallo
Wednesday 9/18/19

A. Bulgarian Split Squats

5-5-5-5-5

B. 5 rounds

8 Front Rack Reverse Lunges (115/75)

8 Burpees OTB

40 Double unders

Mike Pietragallo
Tuesday 9/17/19

A. WORKOUT 15.4

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans Etc.,

adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.

B. Press 2 RM

Mike Pietragallo
Monday 9/16/19

A. EMOM for 12 minutes

Odd: 3 Front Squats

Even: 6 Back Squats

B. 3 x 500m Row

*rest as needed between attempts

C. Tabata Plank Hold

Mike Pietragallo
Friday 9/13/19

A. Thruster

3 RM


B. "DG"

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

Screen Shot 2019-09-08 at 1.25.47 PM.png

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Mike Pietragallo
Thursday 9/12/19

Open Gym

-or-

Suggested WOD

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Mike Pietragallo
Wednesday 9/11/19

A. Deadlift

5 RM

B. 3 rounds

8 Burpee Box Jumps (24/20)

4 Deadlifts @ 75% 1 RM

200m Run

Rest 3 minutes

3 rounds

8 Burpee Box Jumps (24/20)

4 Deadlifts @ 75% 1 RM

200m Run

Mike Pietragallo
Monday 9/9/19

REMINDER: There is no WOD on Saturday so that we may host the Festivus Games. It has become the biggest and the best competition in the region. Come in and cheer on your friends!

A. Power Clean

3 RM

B. “Fish out of Water”

For time:

2K Row

Right into 10 rounds of:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats

Mike Pietragallo
Tuesday 9/3/19

A. Power Snatch

3-3-3-3-3

B. 9 min AMRAP

3 Power Snatch (75/55)

3 OHS (75/55)

30 Double unders

6 Power Snatch

6 OHS

30 Double unders, etc.

Continue adding 3 reps to the Power Snatch and OHS each round until the clock runs out.

Mike Pietragallo
Saturday 8/31/19

“Saved by the Barbell”

3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Women: 14-lb. ball, 75-lb. deadlifts and cleans
Men: 20-lb. ball, 115-lb. deadlifts and cleans

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Mike Pietragallo
Friday 8/30/19

REMINDER: There is no 12:30 WOD today.

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

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U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.


Mike Pietragallo
Thursday 8/29/19

Open Gym

-or-

Suggested WOD

4 rounds

min 1: Max Effort T2B

min 2: Max Effort Power Snatch (75/55)

min 3: Max Effort Cal Row

min 4: Rest

Mike Pietragallo
Tuesday 8/27/19

NOTE: For all of our Mid-Day Athletes, there will be NO 12:30 WOD this Friday. Please schedule accordingly or rest up to join us on Saturday as we participate in Saved by the Barbell. Check it out.

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A. On the 1:30 x 7 sets:

30 Double unders

2 Hang Squat Cleans

1 Split Jerk


B. “Mind Eraser”

20 min AMRAP

7 Power Cleans (135/95)

7 Burpees

200m Run


Mike Pietragallo