2017 August 22 WOD

Posted: August 21, 2017 in Uncategorized
Strength

20 minutes to complete
5×5 Back Squat

Metcon

AMRAP 3
21 Calorie Row
21 Burpees Over Rower
Max Thrusters (75/55)
Rest 3:00
AMRAP 3
18 Calorie Row
18 Burpees Over Rower
Max Thrusters (95/65)
Rest 3:00
AMRAP 3
15 Calorie Row
15 Burpees Over Rower
Max Thrusters (115/80)

2017 August 21 WOD

Posted: August 20, 2017 in Uncategorized
Strength

20 minutes to complete Snatch, any style, climbing:
4×2, 3×1

Metcon

3 RFT:
400 Meter Run
15 Clean & Jerks (115/80)
75 Double Unders

2017 August 19 WOD

Posted: August 18, 2017 in Uncategorized
Metcon

Run 5K
or
Partner Row 10K

2017 August 18 WOD

Posted: August 17, 2017 in Uncategorized
Strength

20 minutes to complete
20 minutes to complete
10×1 Clean & Jerk

Metcon

3 RFT:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

2017 August 17 WOD

Posted: August 16, 2017 in Uncategorized
Strength

20 minutes to complete
5×3 Push Press
5×3 Push Jerk
Compare to August 9, 2017

Metcon

AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)*
*Wall Balls start on the 0:00

2017 August 16 WOD

Posted: August 15, 2017 in Uncategorized
Metcon

“Another Deck of Cards”
Flip over playing cards one at a time.
The suit represents the movement.
Hearts = Burpees
Diamonds = Mountain Climbers
Spades = Kettlebell Swings – you choose the weight
Clubs = Box Jumps
The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.

2017 August 15 WOD

Posted: August 14, 2017 in Uncategorized
Warm-up

3 RFT
500 meter Row
400 meter Run
Rest 2 minute between rounds.

Metcon

“Heavy Grace”
For time:
30 Clean & Jerks (185/135)
Compare to June 5, 2017 and go heavier if able.

2017 August 14 WOD

Posted: August 13, 2017 in Uncategorized
Metcon-“Nasty Girls”

3 RFT:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
Compare to November 30, 2016

Strength

If energy permits,
5×3 Back Squat

2017 August 12 WOD

Posted: August 11, 2017 in Uncategorized

There will be no yoga or ROMWOD this weekend. We will have yoga on 8/19 and 8/26.

31 Heroes

Teams of 2,
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
*One partner always running 400m with 45/25 weight
Compare to June 22, 2016

2017 August 11 WOD

Posted: August 10, 2017 in Uncategorized
Metcon

“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push-ups
Compare to December 1 or September 9, 2016

Strength/Skill

In remaining time, complete:
7 sets of 3 Cleans + 1 Jerk
Compare to July 27, 2017