Thursday's WODs, including "The Dude"

February 15, 2018

And just like that we're over the Wednesday hump! Here are your Thursday WODs, including a HERO EWOD. Also our thoughts and prayers go our to all those who were affected by the shooting today in Parkland. This is a tragedy that hits much too close to home.


Thursday Feb. 15, 2018


CrossFit (7am/9am/5:30pm/7:30pm)



Build to max in 10 min

3 POS Snatch




So you will have 10 minutes to build to a max 3-position snatch (high hang, low hang, floor). Once you have achieved your desired max, complete AMRAP Overhead Squats at that weight. Snatches can be power or squat.




2 RFT:

21 Power Cleans 65/95

21 Ring Dips/Pull-ups

15 Jerks 65/95

15 Ring Dips/Pull-ups

9 C&J 65/95

9 Ring Dips/Pull-ups


*20 minute cap*

*One round ifs ring dips, the other is pull-ups.



Endurance WOD (6am)


“The Dude”


3 Rounds for Time

200 meter Bucket Carry 53/70

12 Burpees

58 Air Squats

800 meter Run



1 Pull-Up


The bucket carry is an obstacle course style challenge in which a weighted bucket is carried in front of the body for distance. Since we don’t have weighted buckets, we will use a single kettlebell carried with both hands in front of the body. Prescribed weight is a 53lb KB for ladies and a 70lb KB for men. Scale weight as needed but imagine it was a bucket full of rocks!


The Dude" is a memorial WOD dedicated to Angelo "Owen" Egizio, 54, who died tragically Tuesday, March 20, 2012, in St. Joseph, Mich., after a motorcycle accident.


He was born Jan. 23, 1958, in Joliet, Ill. He went on to serve seven years in the Marine Corps, being honorably discharged as a lance corporal. Owen was a former Golden Gloves boxer who loved to ski and was very into obstacle races such as Tough Mudders and physical fitness. At the time of his death Owen was training to compete in a triathlon.


The rep scheme is designed as follows: 3 rounds = 3 siblings; 3 rounds * 800m = total days served; 12 = Year of death; 58 would have been his age the year the workout was created (2017); 1 pull up is to motivate his daughter to get her first pull up.


"The Dude" workout was created by Coach George "Yogi" Gandolfo for Egizio, who was his father-in-law, and father to Tina & Michelle. The workout was originally posted to the facebook group for Strong as Oak (Naperville, IL, USA), a functional fitness gym with an emphasis on obstacle course racing (OCR) - hence the 'bucket carry' incorporated into the workout.



Unloaded WOD (6:30pm)




4 RFT:

400m Run/Row (alternating rounds)

25 KB Swings 35/53

20 Goblet Step-ups to 20 inch box

15 Burpees

10 Calories

5 Atomic Sit-ups 25/35



Coach’s choice abs!






Please reload

Featured Posts

Tuesday's WODs plus ZOOM with Nina at 6pm!

April 6, 2020

Please reload

Recent Posts
Please reload