Archive for August, 2017

2017 September 1 WOD

Posted: August 31, 2017 in Uncategorized

We have yoga Saturday morning at 8! Also, we’ll have only one workout Monday at 9.

Strength

20 minutes to complete
3×2, 5×1 Clean & Jerks

Metcon

3 RFT:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

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2017 August 31 WOD

Posted: August 30, 2017 in Uncategorized
Meat Head Madness

20 minutes to find 1 rep max Bench Press
Compare to July 15, 2015

“Flight Simulator”

For time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double Unders
Compare to September 8, 2016

2017 August 30 WOD

Posted: August 29, 2017 in Uncategorized
Strength

20 minutes to warm up to and complete
3×5 Back Squats

Metcon

8 rounds of:
20 seconds on, 10 seconds off
Sit-ups
Deadlifts (155/105)

Extra

Consider finishing with some reverse hypers and lacrosse ball mobility to the hips & glutes.

2017 August 29 WOD 

Posted: August 28, 2017 in Uncategorized

Warm-up
EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

Metcon
AMRAP 4
15‐12‐9
Wallballs (20/14)
Chest to Bar Pull‐ups
Max Calorie Bike in time remaining
rest 4 minutes
AMRAP 4
15‐12‐9
Wallballs (20/14)
Toes to Bar
Max Calorie Bike in time remaining
rest 4 minutes
AMRAP 4
15‐12‐9
Wallballs (20/14)
Pull‐ups
Max Calorie Bike in time remaining

2017 August 28 WOD

Posted: August 27, 2017 in Uncategorized

Metcon
For Time:
21‐15‐9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees over Barbell

Strength/Skill
In remaining time, complete
3×3 Hang Power Snatch
3×3 Overhead Squat

2017 August 26 WOD

Posted: August 25, 2017 in Uncategorized

We have yoga this morning at 8! Free for members and only $5 for non-members!

“Adderall”

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)
Compare to June 9, 2017

2017 August 25 WOD

Posted: August 24, 2017 in Uncategorized
Strength

20 minutes to complete
3×8 Front Squat

Metcon

3 RFT:
30/21 Calorie Bike (or Row or Run 600)
15 Burpee Box Jump Overs (24/20)

2017 August 24 WOD

Posted: August 23, 2017 in Uncategorized
Metcon

Bike for 25 minutes
or
Odd object work
Teams of 2, AMRAP 5 @ each station
Pull-ups, Sled Push, Sandbag/Ball over Shoulder, Yoke/Barbell Overhead Carry, KB Farmer’s Carry Walking Lunges**

**If you are feeling excessive grip fatigue from the Toes to Bar & Kettlebell Swings, feel fee to substitute Front Rack Walking Lunges.

2017 August 23 WOD

Posted: August 22, 2017 in Uncategorized
Metcon

For Time:
15-10-5
Kettlebell Swings (70/53)
Toes to Bar
800 Meter Weighted Run
5-10-15
Kettlebell Swings (70/53)
Toes to Bar

Strength/Skill

In remaining time, complete:
5×5 Push Press
5×5 Push Jerk

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)