Archive for January, 2018

2018 February 1 WOD

Posted: January 31, 2018 in Uncategorized
Strength

12 minutes to complete
5×3 Sumo Deadlift

Metcon

Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
150′ Shuttle Sprint
7/5 Calorie Bike
150′ Shuttle Sprint*
Alternate after a full round is completed.

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2018 January 31 WOD

Posted: January 30, 2018 in Uncategorized
Metcon

AMRAP 5:
Buy In: 100 Double Unders (90 sec practice)
then AMRAP in remaining time:
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
-rest 5 Minutes-
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
-rest 5 Minutes-
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Friday Night Lights Teams

Posted: January 30, 2018 in Uncategorized

Your coach should be contacting you soon! We’re looking forward to a fun season of competition and camaraderie!

Please let us know if you have any questions!

2018 January 30 WOD

Posted: January 29, 2018 in Uncategorized
Metcon

4 RFT:
21/15 Calorie Bike (or Row)
15 Toes to Bar
7 Clean and Jerks (155/105)

Extra

Muscle-up (or Pull-up) practice
If you’re proficient at MU, complete 7 sets of max effort unbroken.

2018 January 29 WOD

Posted: January 28, 2018 in Uncategorized
Skill/Strength

15 minutes to complete
3×8 Back Squats

Metcon

5 RFT
24/20 Calorie Row
16 Pistols (8/side)
12 Handstand Push-ups

2018 January 27 WOD

Posted: January 26, 2018 in Uncategorized

Saturday morning Bobby will open at 8:00 for a ROMWOD for anyone interested. We don’t have yoga anymore, unfortunately. Come enjoy some ROMWOD!

Metcon

5 Rounds, On the 4:00
15/12 Calorie Assault Bike
15 Chest to Bar Pull-Ups
18 Dumbbell Snatches (50/35)

Extra

EMOMx10
2 Power Cleans + 1 Split Jerk

2018 January 26 WOD

Posted: January 25, 2018 in Uncategorized
Skills

AMRAP 7
20 Double Unders
1 Handstand Push-up
20 Double Unders
2 Handstand Push-ups
20, 3…continue to climb for 7 minutes

Metcon

For Time:
21 – 15 – 9:
Row for Calories
Hang Squat Cleans (95/65)
-then-
15 – 12 – 9:
Bike for Calories
Thrusters (95/65)
-then-
12 – 9 – 6:
Burpees over Bar
Overhead Squats (95/65)

2018 January 25 WOD

Posted: January 24, 2018 in Uncategorized
Metcon

Teams of 2:
AMRAP 20:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
Athlete 1 does a full round of 3-3-3, athlete 2 does a full round of 3-3-3, athlete 1 does a full round of 6-6-6, …

2018 January 24 WOD

Posted: January 23, 2018 in Uncategorized

Don’t forget to sign up on the office door for Friday Night Lights! Please sign up by Thursday night! If you’re unsure what it is, read the post from a few days ago or ask somebody! It is SOOO fun!

Strength/Warm-up

12 minutes to build to a heavy set of 3 Deadlifts
Compare to January 12, 2018

Metcon – Hero: “Marston”

AMRAP 20
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees
Compare to January 31, 2017

2018 January 23 WOD

Posted: January 22, 2018 in Uncategorized
Metcon

5 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
Max 25’ Shuttles Sprints
-rest 4 minutes between rounds-

Skillz

Handstand Push-ups
*If you’re proficient at HSPU, complete 5 rounds of 1:00 Row (moderate), :30 max HSPU