2017 April 25 WOD

Posted: April 24, 2017 in Uncategorized
Strength

20 minutes to complete Deadlifts
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 75%
2 @ 85%

Metcon

AMRAP 7
200 meter SPRINT
10 Kettlebell Swings (53/35)

2017 April 24 WOD

Posted: April 23, 2017 in Uncategorized
Class Warm-up

Set up your equipment for the Metcon, complete 1 round through of the 1st number of all movements. 5 WB, 5 DU, 4 BJ, 4 T2B, 3 C2B…etc.

Skill & Drills

EMOMx5*
3 Power Cleans + 3 Front Squats + 3 Push Jerks
*You should be able to complete these movements with the barbell you already have set up for the Metcon.

Metcon – “Open Test”

AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
Compare to September 29, 2016

Happy Sunday! 

Posted: April 23, 2017 in Uncategorized

We will be opening the gym today at 2:00 for Matt Z to complete his final Regionals workout. Come show your support if you’re free!

2017 April 22 WOD

Posted: April 21, 2017 in Uncategorized
Metcon

Teams of 3:
400m Weighted Run (50/35)
125 Pull-ups
400m Weighted Run (50/35)
100 Calorie Bike
400m Weighted Run (50/35)
75 Front Squats (155/105)
400m Weighted Run (50/35)

2017 April 21 WOD

Posted: April 20, 2017 in Uncategorized

Matt Z will be completing one of his Regionals Qualifiers wods Friday at lunch. We will open at 11 and he’ll go sometime before 12. If anyone wants to get a wod in, the gym will be open 11-12.

Matt will complete a 2nd workout around 4-4:30 tomorrow.

Strength

25 minutes to complete Back Squats
5 @ 45-55%
5 @ 55-65%
3 @ 65-75%
2 @ 75-80%
2 @ 80-90%
2×5 @ 80-85%

Metcon

Hero: “DT”
5 RFT
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Compare to January 13, 2017

2017 April 20 WOD

Posted: April 19, 2017 in Uncategorized

Yoga Saturday at 8!

Strength

20 minutes to complete
5×2 of (Power Snatch + 2 Overhead Squats) @ 60-75%*
*one set will be PS+2 OHS+PS+2 OHS and you will complete 5 sets

Metcon

100 Wall Balls
75 GHD Sit-ups
50 Calorie Row
25 Power Snatches (135/95)

2017 April 19 WOD

Posted: April 18, 2017 in Uncategorized
Metcon

6-9-12-9-6
Bar Facing Burpees
Front Squats (185/135)
C2B Pull-ups

Strength

Work up to 7 sets of 2 Cleans + 1 Jerk

2017 April 18 WOD

Posted: April 17, 2017 in Uncategorized
Metcon

For total time:
3 rounds of:
50 Double Unders (or 1 minute of practice)
20 Wall Balls
50 Calorie Bike or Row (or 5 minutes per round)
2 rounds of:
50 Double Unders (or 1 minute of practice)
20 Wall Balls
35 Calorie Bike (or 4 minutes per round)
1 round of:
50 Double Unders, 20 Wall Balls, 20 Calorie Bike

2017 April 17 WOD

Posted: April 16, 2017 in Uncategorized
Strength

25 minutes to complete Back Squats
5 @ 45-55%
5 @ 55-65%
3 @ 65-75%
2 @ 75-80%
2 @ 80-90%
2×8 @ 75-80%

Metcon

EMOMx12
Minute 1: 5 Strict Pull-ups + 10 Push-ups + 15 Squats (cut to 3-6-9 if unable to complete in 1 minute)
Minute 2: 15/12 Calorie Row or Bike
Minute 3: Max Clean & Jerks (135/95)

2017 April 15 WOD

Posted: April 14, 2017 in Uncategorized

We have NO YOGA this weekend.

Strength

Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans (135/95)
100 Toes to Bar
50 Squat Cleans
75 Burpees over Bar
100 Calorie Row