Archive for June, 2018

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.

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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)

2018 June 19 WOD

Posted: June 18, 2018 in Uncategorized
Strength

20 minutes to complete Front Squats
5@75%
1@80%
5@75%
1@85%
5@75%
1@90%

Metcon (25 minute time cap)

For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

2018 June 18 WOD

Posted: June 17, 2018 in Uncategorized
Strength

15 minutes to establish a 1 rep max Push Press
Compare to October 11, 2017 or April 18, 2016

Metcon

AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

2018 June 16 WOD

Posted: June 15, 2018 in Uncategorized
Metcon

In Teams of 3, For Time
60/40 Calorie Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
60/40 Calorie Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
60/40 Calorie Bike

2018 June 15 WOD

Posted: June 14, 2018 in Uncategorized
Strength

20 minutes to establish a 3 rep max Front Squat
Most recent 3 rep work

Metcon

AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (155/105)
Calorie Row
-Rest 5 Minutes-
AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

2018 June 14 WOD

Posted: June 13, 2018 in Uncategorized
Metcon

4 RFT
400 Meter Run (28/20 Cal Bike)
4 Ring Muscle-ups
40 Double Unders

Strength

3×8 Strict Press

2018 June 13 WOD

Posted: June 12, 2018 in Uncategorized
Strength

20 minutes to complete
7×3 Sumo Deadlift

Metcon

On the 4:00 x 4 Rounds:
100′ Walking Lunge
15 Deadlifts (185/135)
15/10 Calorie Assault Bike