Archive for September, 2016

2016 September 30 WOD

Posted: September 30, 2016 in Uncategorized
Metcon

3 RFT:
800 meter Run
15 Handstand Push-ups
50 Double Unders

*If you want a comparison to a previous WOD, Row 50 calories and compare to April 25, 2014

Squats

6×4 Back Squats, across

2016 September 29 WOD

Posted: September 29, 2016 in Uncategorized
Strength

15 minutes to complete
5×3 Snatch
*These are not touch n’ go. Pause at each set up position and receiving position for 3-5 seconds.

Metcon – “Open Test”

AMRAP 20:
50 Wallballs (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 May 23, 2016

2016 September 28 WOD

Posted: September 28, 2016 in Uncategorized
Metcon

With a running clock…
AMRAP 5:
21 Calorie Row
21 Deadlifts (95/65)
Rest 5:00
AMRAP 5:
15 Calorie Row
15 Front Squats (95/65)
Rest 5:00
AMRAP 5:
9 Calorie Row
9 Thrusters (95/65)

2016 September 27 WOD

Posted: September 27, 2016 in Uncategorized
Metcon

8 intervals of :20 on/:10 off, then rotate
Double Unders
Kettlebell Swings
Sit-ups
Box Jump Overs
Push-ups

Cool Down

2 minutes each:
Pigeon L
Pigeon R
Fragon L
Fragon R
Standing Wide Leg Forward Fold with Arms

2016 September 26 WOD

Posted: September 26, 2016 in Uncategorized
Squats

20 minutes to warm up to weight and complete
5×5 Front Squats
5×3 Weighted Pull-ups

Metcon

5 RFT
10 Chest to Bar Pull-ups
10 Power Cleans (135/95)
10 Front Squats
10 Jerks

2016 September 24 WOD

Posted: September 24, 2016 in Uncategorized

We have yoga at 8:00!

Happy Saturday!

“DVB”
For time:
Run 1 mile with a medicine ball (20/14)
Then, 8 rounds of:
10 Wall Balls
1 Rope Climb
Run 800 meters with a medicine ball (20/14)
Then, 4 rounds of:
10 Wall Balls
1 Rope Climb
Run 400 meters with a medicine ball (20/14)
Then, 2 rounds of:
10 Wall Balls
1 Rope Climb

2016 September 23 WOD

Posted: September 23, 2016 in Uncategorized
Metcon – “Twister”

On a running clock…
At the 0:00
3 RFT
10 Power Snatches (95/65)
10 Bar Facing Burpees

At the 10:00
2 RFT
15 Power Snatches (115/80)
15 Bar Facing Burpees

At the 20:00
1 RFT
30 Power Snatches (135/95)
30 Bar Facing Burpees

2016 September 22 WOD

Posted: September 22, 2016 in Uncategorized
Strength

20 minutes to find 1 rep max Back Squat
Compare to June 21, 2016

Metcon

5 Rounds for Reps
1 minute max Calorie Row
rest 1 minute
1 minute max Pull-ups
rest 1 minute
1 minute max weighted Pistols, alternating (53/35)

*On the pull-ups, you do not have to stick to the same style each round. If you need to work on cycling kipping/butterfly pull-ups, do that. If you need to work on pulling strength more, do strict. If you want to work chest to bars, do that. This is a “get better” WOD, not a “get a score” WOD.

2016 September 21 WOD

Posted: September 21, 2016 in Uncategorized
Fun

Run 1 mile
Compare to December 3, 2015 or March 17, 2015

Fun

“Annie”
50-40-30-20-10
Double Unders
Sit-Ups
Compare to August 3, 2015

And More Fun

ROMWOD

2016 September 20 WOD

Posted: September 20, 2016 in Uncategorized
SKILLS

EMOMx12
Odd – 2 Power Snatches
Even – 4 Power Cleans
*Same weight for both movements. Focusing on tightening up our technique and barbell cycling efficiency.

Work

5 Rounds for Reps:
Max Unbroken Power Cleans @ bodyweight
Max Unbroken Handstand Push-ups
Rest 2 minutes between rounds.