Archive for June, 2018

2018 June 30 WOD

Posted: June 29, 2018 in Uncategorized
Metcon

Teams of 3, for time
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches (95/65)
200/140 Calorie Row
2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (115/80)
200/140 Calorie Row
1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (135/95)

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2018 June 29 WOD

Posted: June 28, 2018 in Uncategorized
Metcon – FIGHT CLUB

3 Rounds, for total reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest

2018 June 28 WOD

Posted: June 27, 2018 in Uncategorized

Metcon

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Compare to May 11, 2017

2018 June 27 WOD

Posted: June 26, 2018 in Uncategorized
Metcon

3 RFT
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders
Compare to December 22, 2017

ROMWOD

2018 June 26 WOD

Posted: June 25, 2018 in Uncategorized
Strength/Skill

5 sets – Go every 90 seconds
5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

Metcon

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
~rest 4 minutes~
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
~rest 4 minutes~
AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

2018 June 25 WOD

Posted: June 24, 2018 in Uncategorized
Strength

20 minutes to establish a 3 rep max Back Squat

Metcon

4 RFT
400 Meter Run
50 Squats
Compare to August 24, 2012

2018 June 23 WOD

Posted: June 23, 2018 in Uncategorized

One WOD today at 10AM. We are not on regular schedule due to our Buffalo River trip. If you’re interested in trying us out today, come at 10AM! We’ll be on regular schedule on other Saturdays with classes at 9:00 and 10:30!

Metcon

Teams of 3, For Time:
800 Meter Weighted Run
6 Rope Climbs
20 Squat Cleans (135/95)
800 Meter Weighted Run
9 Rope Climbs
35 Squat Cleans (135/95)
800 Meter Weighted Run
12 Rope Climbs
50 Squat Cleans (135/95)
*One athlete working at a time except on run. Run together, but only one weight per team.

2018 June 22 WOD

Posted: June 21, 2018 in Uncategorized

Metcon

10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 “X” Dumbbell Movement (70’s/50’s)
15 GHD Sit-ups (V-ups)
Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters

2018 June 21 WOD

Posted: June 20, 2018 in Uncategorized
Metcon

For Time:
Row Calories (20-15-10)
Bike Calories (15-10-5)

200 Meter Farmers Carry (53/35)

Row Calories (20-15-10)
Bike Calories (15-10-5)

200 Meter Farmers Carry (53/35)

Row Calories (20-15-10)
Bike Calories (15-10-5)

2018 June 20 WOD

Posted: June 19, 2018 in Uncategorized
Strength

15 minutes to complete 5 sets
3 position Power Snatch (hi hang, hang, floor)

Metcon

3 RFT
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)