Archive for October, 2017

2017 October 24 WOD

Posted: October 23, 2017 in Uncategorized
Strength

20 minutes to complete
5×5 Deadlift

Metcon

EMOMx12
Station 1: 15 Deadlifts (225/155)
Station 2: 15 GHD Sit-ups or 20 AbMat Sit-ups
Station 3: Max Calorie Bike

Advertisements

2017 October 23 WOD

Posted: October 22, 2017 in Uncategorized
Metcon

“Fight Gone Bad”
3 Rounds
1:00 at each station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20”)
Push Press (75/55)
Calorie Row
Rest
Compare to May 27, 2017

2017 October 21 WOD

Posted: October 20, 2017 in Uncategorized

No yoga today. We will have yoga next Saturday.

Metcon

“Warpath”
For Time:
800 Meter Run (1000 Row, 50/35 Bike)
6 Rounds “The Chief” (135/95)
400 Meter Run (800 Row, 30/20 Bike)
4 Rounds “The Chief”
200 Meter Run (250 Row, 15/10 Bike)
2 Rounds “The Chief”

*1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats

2017 October 20 WOD

Posted: October 19, 2017 in Uncategorized
Skills

12 minutes to work on Pull-ups. If you are proficient at the movement, complete :
5×12 Unbroken Chest to Bar Pull-ups
Rest as needed between sets.

Metcon

Teams of 2
AMRAP 20:
9 Calorie Bike
12 Calorie Row
9 Kettlebell Swings (70/53)
Alternate movements.

2017 October 19 WOD

Posted: October 18, 2017 in Uncategorized
Strength

15 minutes to complete
3×5 Back Squats

Metcon

2 Rounds:
400 Meter Run
30 Thrusters (65/45)

2017 October 18 WOD

Posted: October 17, 2017 in Uncategorized
Strength/Skill

With a 20 minute time cap, complete for time:
5 Clusters (135/95)
3 Clusters (155/105)
1 Cluster (185/125)
Rest 2:00
5 Clusters (155/105)
3 Clusters (185/125)
1 Cluster (205/135)
Rest 2:00
5 Clusters (185/125)
3 Clusters (205/135)
1 Cluster (225/145)

Metcon

AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

2017 October 17 WOD

Posted: October 16, 2017 in Uncategorized
Metcon

50/35 Calorie Bike (800 Run, 60/42 Row)
100 Double Unders
800m Weighted Run (50/35)
100 Double Unders
50/35 Calorie Bike

Extra

Either/Or…or a little bit of both.
In time remaining, work on Handstand Push-ups (preferred) or Row Conditioning.

If you are proficient at HSPU, complete:
10 sets of Unbroken Strict Handstand Push-ups for max total reps.

EMOMx6, Row for Calories
40 seconds on/20 seconds off

2017 October 16 WOD

Posted: October 15, 2017 in Uncategorized
Strength

E2MOM, Back Squat
7, 5, 3, 7, 5, 3

Metcon

3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30 Calorie Row

2017 October 14 WOD

Posted: October 13, 2017 in Uncategorized

Yoga this morning at 8!

Metcon

800 Meter Run (1000 Row, 50/35 Bike)
-then-
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
-then-
800 Meter Run

2017 October 13 WOD

Posted: October 12, 2017 in Uncategorized

Strength

15 minutes to complete
6×2 Front Squat

Metcon

“Big and Tall Christine”
3 Rounds:
500 Meter Row (400 Run, 21/15 Bike)
12 Deadlifts (245/165)
15 Box Jumps (30/24)