Archive for July, 2016

2016 July 30 WOD

Posted: July 30, 2016 in Uncategorized

ROMWOD at 8!

Happy Saturday!

30 Calories
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 Overhead Reverse Lunges (95/65)
30 Sumo Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calories

2016 July 29 WOD

Posted: July 29, 2016 in Uncategorized
Metcon

5 RFT
5 Muscle-ups or 10 Pull-ups
20 Wall Balls

Strength

In time remaining, complete
6×3 Back Squat

2016 July 28 WOD

Posted: July 28, 2016 in Uncategorized

We will have ROMWOD at 8:00 this Saturday, July 30th and yoga next Saturday, August 6th at 8:00.

Metcon

For time:
Run 1200 Meters
40 Alternating Dumbbell Snatches (55/35)
40 Toes to Bar
Run 800 Meters
20 Alternating Dumbbell Snatches
20 Toes to Bar
Run 400 Meters
10 Alternating Dumbbell Snatches
10 Toes to Bar

2016 July 27 WOD

Posted: July 27, 2016 in Uncategorized
Metcon

3 RFT
Row 500 meters
9 Thrusters (115/85)

Skills

Handstand work or skill of choice

2016 July 26 WOD

Posted: July 26, 2016 in Uncategorized
Strength/Skill

EMOMx8
2 Snatches (any style) @ 75%
-4 minutes to rest and reset weights-
EMOMx8
2 Clean & Jerks (any style) @ 75%

Metcon

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Ring Dips
Chest to Bar Pull Ups
Compare to March 1, 2016

2016 July 25 WOD

Posted: July 25, 2016 in Uncategorized
Strength

25 minutes to complete Deadlifts
Set 1 – 4 reps at 50-60%
Set 2 – 4 reps @ 60-70%
Set 3 – 3 reps @ 70-75%
Set 4 – 3 reps @ 75-80%
Set 5 – 3 reps @ 80-85%
Set 6 – 2 reps @ 85-90%
Test 3 rep max

Metcon

4 RFT
12 Deadlifts (205/145)*
12 Burpees
12 KB Swings
12 Wall Balls
*Deadlift weight should be 40-50% of your 1 rep max and should not exceed 50%.

2016 July 23 WOD

Posted: July 23, 2016 in Uncategorized
No yoga or ROMWOD this morning. 
Hero: “Daniel”

For time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups
Compare to September 17, 2009

2016 July 22 WOD

Posted: July 22, 2016 in Uncategorized
Metcon- “American Dream”

AMRAP 20
1-2-3-4-5-…
Power Clean (205/145)
Muscle-up
Compare to February 21, 2014

Extra

3 sets of:
6 Power Snatches + 6 Overhead Squats
30 second GHD Holds, face up
30 second GHD Holds, face down
(sub 60 second Hollow Hold)

2016 July 21 WOD

Posted: July 21, 2016 in Uncategorized
Strength/Skill

10 minutes to warm up your high bar back squat
5×3 High Bar Pause Back Squats, across – go every 2 minutes
Hold the bottom for 3 seconds each rep
***This is a great opportunity to work on your squat form. Are you staying braced under load or are you loose in the bottom? Do you have a pelvic tilt as you reach parallel and lower, AKA “butt wink”? Fight for good positions today.

Conditioning

:40 on/:20 off, 5 times at each station before rotating
Calories
Palm Plank Holds
Double Unders
Goblet Squats

2016 July 20 WOD

Posted: July 20, 2016 in Uncategorized
There will be no yoga and no ROMWOD this Saturday. We will have regular classes at 9 and 10:30.
Strength/Skills

EMOMx6
3 Snatches (any style) @ 70%
Compare to 3 snatches @ 65% on July 8, 2016

-4 minutes to rest and reset weights-
EMOMx6
3 Clean & Jerks (any style) @ 70%

Metcon

EMOMx15
Minute 1 – Strict Handstand Push-Ups x Max Reps
Minute 2 – 12 Alternating Pistols
Minute 3 – 10 Toes to Bar