Archive for May, 2018

2018 June 1 WOD

Posted: May 31, 2018 in Uncategorized
Metcon

AMRAP 20
Team of 3, all working at a station, rotate when everyone completes their station.
9 Calorie Bike
12 Calorie Row
15 Kettlebell Swings

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2018 May 31 WOD

Posted: May 30, 2018 in Uncategorized
Metcon

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Extra

Skill Focus

2018 May 30 WOD

Posted: May 29, 2018 in Uncategorized
Strength

20 minutes to complete Deadlifts
3×5, 3×1

Metcon

21-15-9
Deadlifts (225/155)
400m Run

Compare to July 21, 2014

2018 May 29 WOD

Posted: May 28, 2018 in Uncategorized

Metcon

Teams of 3
For Time:
10,000 Meter Row
*Athletes switch every 250 meters. Sprint your turn.

Memorial Day Murph

Posted: May 27, 2018 in Uncategorized

One WOD today at 9AM.

Hero: “Murph”

1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run

You can break up the pull ups, push up and squats as needed, but you must start and end with the 1 mile runs. If you’ve got a 20# vest or body armor, wear it.

Compare to May 30, 2016

2018 May 26 WOD

Posted: May 25, 2018 in Uncategorized

Metcon

Teams of 3:
For Time (30 Minute Cap):
60/45 Calorie Bike*, 75 Power Snatches, 75 Thrusters (75/55)
60/45 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/45 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/45 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/45 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)
*90/60 Calorie Row or 200m Sprint (1 each as relay)

2018 May 25 WOD

Posted: May 24, 2018 in Uncategorized
Skills

10 minutes to work on Toes to Bar, specifically working toward
EMOMx5
7 Unbroken Toes to Bar

Metcon

3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Between rounds

2018 May 24 WOD

Posted: May 23, 2018 in Uncategorized
Metcon

Whole class divides into 2 teams
3 Rounds for Calories:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Sled Push

If Teams of 2-4 Each: 1 Bike + 1 Sled
If Teams of 5-7 Each: 3 Bikes + 1 Sled + 1 Bag
If Teams 8-10 Each: 4 Bikes + 1 Sled + 2 Bags

2018 May 23 WOD

Posted: May 22, 2018 in Uncategorized
Metcon

For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
Compare to September 25, 2017

Metcon

EMOMx10
Odd: 18/14 Calorie Row
Even: Max Strict Handstand Push-ups in :30

2018 May 22 WOD

Posted: May 21, 2018 in Uncategorized

Metcon

5 Rounds, on the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

Extra

Tabata Tuesday