Entries by Andrew Gonzales

MLK Day 1-21-19

HERO WOD “Zachery Tellier” Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when […]

Friday 1-18-19

Warm up Barbell Snatch Warm up Strength 10min EMOM 1 Squat Snatch Add weight every 2min *scale to a Power Snatch or Hang Power WOD “Karabel” (Karen+Isabel) 10 RFT 3 Power Snatches (135/95) 15 WB (20/14) 22min Time cap

Tuesday 1-15-19

Strength Strict Press 8-8-8-8-8 Work to Heavy set WOD For Time 20 Power Cleans (155/115) 50 DU’s 30 Knees to Elbows 50 DU’s 20 Power Cleans (155/115) Cashout– Lateral raises 3×10 and weight Dips 3×5

Monday 1-14-19

CF4P Benchmark WOD For Time *note any scaling for retest purpose For Time 500m Row 20 Pull-ups 20 DL (225/135) 20 Sit-ups 20 WB (20/14) 20 Burpees 20 KBS (62/35) 400m Run

Thursday 1-10-19

Skills Pull-ups 8min EMOM 15sec of Work/ 45 sec of rest Measure= ME Total Pull-ups Partner WOD 20min AMRAP Alternating movements Cal Row (20/15) 15 Bench Press (135/95) 10 Burpee Box Jumps Cashout– 50 Sit-ups for Time

Tuesday 1-8-19

Skill “Flight Simulator” DU’s unbroken 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 10min to see how far you can get…. Half Simulator for scale…. WOD 15 min AMRAP 200m Run 7 T2B 10 Burpees