Archive for November, 2016

2016 November 30 WOD

Posted: November 30, 2016 in Uncategorized
Strength

20 minutes to complete Snatches:
1×4 @ 60%
1×4 @ 70%
1×4 @ 75%
2×4 @ 80%

Metcon

“Nasty Girls”
3 RFT:
50 Air Squats
7 Muscle ups
10 Hang Power Cleans (135/95)
Compare to April 13, 2015

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2016 November 29 WOD

Posted: November 29, 2016 in Uncategorized
Metcon

6 rounds, go every 4 minutes:
Run 400 meters
12 Burpee Box Jump Overs (24/20)
Compare to May 4, 2016

Tabata Tuesday

4 @ each station, then rotate:
Side to Side
V-ups
Hollow Holds/Rocks
Popcorn

2016 November 28 WOD

Posted: November 28, 2016 in Uncategorized
Test

25 minutes to find 1 rep max Back Squat

Compare to September 22, 2016

Skills

EMOMx10
Odd: 6-10 Handstand Push-ups
Even: 40 Double Unders
Compare to July 6, 2016

2016 November 26 WOD

Posted: November 26, 2016 in Uncategorized

We’ll be open for one WOD today at 9! No yoga, no 10:30. We will do a ROMWOD immediately after “Danny” for anyone interested.

Hero: “Danny”

AMRAP 20
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull-ups

Compare to April 16, 2009

2016 November 25 WOD

Posted: November 25, 2016 in Uncategorized

We will be open for one WOD today at 10AM, join us!

Metcon

With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95)
Rest 10:00-13:00
13:00-20:00
800m Run
Max Power Snatches (115/80)
Rest 20:00-23:00
23:00-27:00
400m Run
Max Thrusters (95/65)

Back Squats

1×3@80%
1@87%
1×3@80%
1@90%
1×3@80%
1@93%

Happy Thanksgiving!

Posted: November 24, 2016 in Uncategorized

We’re so thankful for each and every one of you! Enjoy this day with your family and friends.

We will be open tomorrow for one WOD at 10AM. We will be open Saturday for one WOD at 9AM (no yoga, no 10:30).

2016 November 23 WOD

Posted: November 23, 2016 in Uncategorized

We are open for all regular classes today: 5A, 6A, 4:30P, 5:30P, 6:30P

Metcon

20 minutes to complete Front Squats
1×3@80%
1@85%
1×3@80%
1@87%
1×3@80%
1@90%

Hero: “DT”

5 RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Compare to May 24, 2016

Holiday Hustle Movement Standards

Posted: November 22, 2016 in Uncategorized
“Triple Six”

6 minutes to complete
Loop Run
Max reps Deadlift (315/205) (225/155)
6 minutes to complete
Loop Run
Max reps Power Clean (175/115) (135/85)
6 minutes to complete
Loop Run
Max reps Overhead Squat (135/95) (95/65)

Teams will receive 3 preloaded barbells for this event. Each 6 minute round will begin with both athletes running 950 meters. Athletes will return to a set barbell to complete max reps in the time remaining in the 6 minute round. Both athletes must run the distance. Lifting cannot begin until both partners are back from the run and in the designated lifting area. The 2nd and 3rd rounds will begin at the 6:00 and 12:00 mark with no rest between rounds. Athletes must remain in the designated lifting area until the “go” time for the next round…you may not start moving toward the run early. Score will be total reps completed for all 3 lifts. In the case of a tie, the time to complete the 3rd run will be the tie break. For the deadlift, you are allowed to work individually or complete partner deadlifts. Partner deadlifts will only count for half credit. Two partner deadlifts = 1 rep whereas one individual deadlift = 1 point. For the Cleans and Overhead Squats, only one partner may lift at a time.

Deadlift – You must come to full extension at the top with the hips and knees locked out and shoulders behind the bar. The bar must make contact with the ground at the bottom. Bouncing the bar at the bottom is not allowed. These are standard deadlifts with the hands outside of the feet, no sumo deadlifts allowed.

Power Clean – Barbell must pass from the floor to the shoulders. At the top, the elbows must be clearly in front of the barbell with hips and knees in full extension prior to resetting for the next rep. The bar must make contact with the ground at the bottom. Bouncing the bar at the bottom is not allowed. You may drop from the top.

Overhead Squat – Barbell will come from the floor, no racks will be used. You must begin and end each rep with the hips and knees at full extension with the barbell over the head and arms locked out. At the bottom of each rep the hip crease must clearly pass below the top of the knee. You may squat snatch the first rep as long as the above requirements are met.

 

“The Chipper” – RX’d

100 Double Unders
90 Kettlebell Swings (53/35)
80 Double Unders
70 Pull-ups
60 Double Unders
50 Front Squats (145/105)
40 Double Unders
30 Shoulder to Overhead (95/65)
20 Double Unders
10 Muscle-ups [[Sub – Ring Pull-ups]]

“The Chipper” – Scaled

100 Double Unders (200 Single Unders)
90 Kettlebell Swings (53/35)
80 Double Unders (160 Single Unders)
50 Pull-ups [[Sub – Jumping Pull-ups]]
60 Double Unders (120 Single Unders)
50 Front Squats (115/85)
40 Double Unders (80 Single Unders)
50 Shoulder to Overhead (75/45)
20 Double Unders (40 Single Unders)
10 Feet Elevated Ring Rows

There will be a 20 minute time cap. You will complete this chipper with one athlete working at a time in the designated work area. Athletes may switch as needed. Both athletes are not required to do each movement; you can divide the work any way your team desires. Score will be time to complete chipper. Any missed reps due to time cap will be added as 1 second each to the 20:00 cap. In the case of a tie, the time to complete 90 Kettlebell Swings will be the tie breaker.

Double Unders – The jump rope must pass under the feet twice before feet land and rope must be moving forward. RX teams MUST complete Double Unders. Scaled teams may choose either DU or Single Unders but they must designate to their judge which movement will be performed prior to the WOD and both athletes must do the same movement.

Single Unders – The rope must pass under the feet once before feet land and rope must be moving forward.

Kettlebell Swings – The movement will start with the bell between the athlete’s legs. Using both hands, the athlete will elevate the bell into the overhead position. At the top of the swing, the athlete’s arms must be fully extended and ears showing in front of arms. The knees, hips, shoulders and elbows must be in vertical line. The base of the kettlebell must be pointed towards the sky. The kettlebell must pass between the legs before the start of the next swing. NO DROPPING OF THE KETTLEBELLS! If an athlete drops a kettlebell from above the knees, a 10 burpee penalty will be enforced immediately.

Pull-ups – Any style is allowed (strict, kipping, butterfly). The elbows must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. Scaled athletes will be allowed to do jumping pull-ups but will be ranked below athletes choosing to do standard pull-ups. Jumping pull-ups will be completed on a bar set as close as possible to wrist height when standing with legs fully extended beneath bar with arms extended overhead. Bottom and top standards are the same as discussed previously for pull-ups.

Front Squats – Barbell will come from the floor, no racks will be used. Bar must be held in the front rack for entirety of lift. Rep starts and ends with athlete standing at full extension of hips and knees. At the bottom of each rep the hip crease must clearly pass below the top of the knee.

Shoulder to Overhead – Barbell will come from the floor, no racks will be used. The movement starts in the front rack position and may be performed as a strict press, push press, push jerk or split jerk. The rep will be counted when the athlete has reached full extension of the knees, hips, shoulders and elbows with feet standing under hips showing control of the barbell overhead.

Muscle-ups – Athlete must begin each rep hanging from rings with elbows fully extended and feet off the floor. During the kip, the toes are not to extend above the rings. At the top, the elbows must reach full extension while mounted above rings and before resetting for next rep or dropping.

Ring Pull-ups – RX’d athletes will be allowed to sub ring pull-ups for muscle-ups but will be ranked lower than those that complete muscle ups. For the ring pull-up, athletes must begin each rep hanging from rings with elbows fully extended and feet off the floor. At the top, the chin must break the horizontal plane of the base of the rings.

Feet Elevated Ring Row – Athlete’s heels must be rested on box, toes up. Knees must be locked out and there can be no bend in the knee or hip during any portion of movement…There must be a straight line from the shoulders to the feet for the duration of the movement for the rep to count. Rings to be hanging directly beneath bar, no angle allowed on straps. At the bottom of every rep, the elbows must be fully extended. At the top of every rep, the heel of the hands must make contact with the sides of the athlete’s chest.

 

“The Assault”

9 minutes to complete:
4 rounds of
10 Power Snatches (95/65) (75/45)
20 Burpee Over the Box Jumps
-immediately followed by-
Max calories on bike in remaining time

This event will begin with 4 rounds of snatches and burpee over the box jumps. Only one athlete may work at a time, but you may partition reps however you choose. Upon completion of the 4 rounds, one athlete at a time will bike for calories. Swap at any time. Work until the 9 minutes is up. Score is calories. In the case of a tie in calories, the tie break will be time it took to complete the 4 rounds.

Power Snatch – Each rep begins with the barbell in contact with the floor. Barbell will pass from the floor to overhead position in one motion. The athlete must show control of the barbell with full lockout overhead with the hips, knees, and elbows fully extended at the end of the movement. The barbell may not make contact with the athlete’s head at any time during the movement. Barbell must make contact with floor between reps.

Burpee Box Jump Overs – The rep starts with a burpee where the athlete’s torso, up to the nipple line, must make contact with the floor prior to standing for the box jump over. For the box jump over, the athlete must jump onto the box with both feet taking off the ground and landing at the same time. It is NOT required to fully extend hips on top of the box. The athlete will then jump or step off of the opposite side of the box to complete the rep. When alternating reps between athletes, the 2nd athlete may not begin his/her rep until the 1st athlete has made contact with the ground on the opposite side of the box. The feet are the only part of the body that may contact with the box for a good rep. Step-up Overs are allowed for scaled athletes with no ranking penalty but both feet must make contact with the top of the box for each rep.

Bike – Have fun!

The remainder of the work will be released at the event.

2016 November 22 WOD

Posted: November 22, 2016 in Uncategorized
Metcon

AMRAP 4
27 Calories (Row or Bike)
27 Burpees
27 C2B Pull-ups
-Rest 4 minutes-
AMRAP 4
21 Calories
21 Burpees
21 Toes to Bar
-Rest 4 minutes-
AMRAP 4
15 Calories
15 Burpees
15 Pull-ups

Extra

Skill of choice
-or-
EMOMx7
10-50 Double Unders
Depending on level of ability, pick a number you feel like you can maintain for 7 minutes.

2016 November 21 WOD

Posted: November 21, 2016 in Uncategorized
Squats

20 minutes to complete Back Squats
1×3@83%
1@87%
1×3@83%
1@89%
1×3@83%
1@91%

Metcon

10 RFT (15 minute time cap)
7 Sumo Deadlift High Pulls (95/65)
7 Front Squats
7 Push Jerks