2017 May 24 WOD

Posted: May 23, 2017 in Uncategorized
Metcon

EMOMx21
Minute 1 – 15 Russian Kettlebell Swings
Minute 2 – 15 Push Presses
Minute 3 – 40 Double Unders
Compare to February 27, 2017

Extra

ROMWOD

2017 May 23 WOD

Posted: May 22, 2017 in Uncategorized
Metcon

AMRAP 3
12/9 Calorie Bike
12 Power Snatches (95/65)
-Rest 3:00-
AMRAP 3
12/9 Calorie Bike
8 Power Snatches (115/80)
-Rest 3:00-
AMRAP 3
12/9 Calorie Bike
4 Power Snatches (135/95)

Extra**

12 Muscle-ups
30 Handstand Push-ups
8 Muscle-ups
20 Handstand Push-ups
4 Muscle-ups
10 Handstand Push-ups
**Note-This can and should be modified based on your goals and abilities. 12/8/4 could turn in to 3/2/1. Muscle-ups could turn in to pull-ups or some other movement you need to work on. Same goes for handstand push-ups. This is a time to work on advanced (for you) bodyweight movements.

2017 May 22 WOD

Posted: May 21, 2017 in Uncategorized
Strength

20 minutes to complete Back Squats
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
Max unbroken at 85%

Metcon

5 RFT
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 m Run

2017 May 20 WOD

Posted: May 19, 2017 in Uncategorized

There will be yoga this morning at 8! There will be NO yoga next Saturday!

Metcon

Teams of 3
3 RFT
75 Power Cleans (95/65)
100/75 Calorie Bike
800m Sandbag Run
*One athlete works at a time except all run together and switch off one bag as needed.

2017 May 19 WOD

Posted: May 18, 2017 in Uncategorized

yoga this saturday at 8!

Strength

20 minutes to complete Deadlifts
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 92%
1 @ 98%

Metcon

AMRAP 17
20 Calorie Bike or Row
17 Power Snatches (75/55)
20 Box Jumps (24/20)
17 Wall Balls (20/14)

2017 May 18 WOD

Posted: May 17, 2017 in Uncategorized
Strength/Skill/Metcon

“Big Clean Complex”
6 sets of the following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to
increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Rest as needed between sets.

Extra

Camaraderie Run the loop

2017 May 17 WOD

Posted: May 16, 2017 in Uncategorized
Strength

20 minutes to complete Back Squats
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
Max unbroken at 83%

Metcon

EMOMx18
Minute 1: 18/15 Calorie Bike or Row
Minute 2: 15 GHD Sit‐ups
Minute 3: 40 Double Unders

2017 May 16 WOD

Posted: May 15, 2017 in Uncategorized
Metcon

AMRAP 4
27 Calorie Row
27 Burpees
27 C2B Pull‐ups
‐Rest 4:00‐
AMRAP 4
21 Calorie Row
21 Burpees
21 Toes to Bar
‐Rest 4:00‐
AMRAP 4
15 Calorie Row
15 Burpees
15 Pull‐ups

Extra*

EMOMx10
Odd: 3‐6 Strict Handstand Push‐ups
Even: 1‐2 Strict Muscle‐ups (or as strict as possible)
*Feel free to spend this extra time focusing on one of the two skills instead of following the EMOM format.

2017 May 15 WOD

Posted: May 14, 2017 in Uncategorized
Strength

20 minutes to complete
6×3 Power Snatch @ 60‐75%

Metcon

21 Thrusters (95/65)
21 Kettlebell Swings (70/53)
400m Run
15 Thrusters
15 Kettlebell Swings
400m Run
9 Thrusters
9 Kettlebell Swings
400m Run

2017 May 13 WOD

Posted: May 12, 2017 in Uncategorized
Metcon

Run the Loop
50 Box Jump Overs (24/20)
50 Deadlifts (185/135)
50 Wall Balls (20/14)
50 Ring Dips
50 Wall Balls
50 Deadlifts
50 Box Jump Overs
Run the Loop