Archive for July, 2018

2018 August 1 WOD

Posted: July 31, 2018 in Uncategorized
Strength/Skill

Warm-up:
3 rounds
4 Overhead Squats
3 Snatch Drops
2 Snatch Balance
Then, 10 minutes to build to a heavy single Squat Snatch

Metcon

For Time:
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

Then, 50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

Then, 50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

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2018 July 31 WOD

Posted: July 30, 2018 in Uncategorized
Metcon

2 RFT:
10 Bar Muscle-ups
20 Bar Facing Burpees
30 Deadlifts (225/155)
40 Wall Balls (30/20)

Skills

5 rounds, not for time:
35 Double Unders + Max Strict Handstand Push-up
Or one or the other for skill work.

2018 July 30 WOD

Posted: July 29, 2018 in Uncategorized

Strength

15 minutes to establish a 10 rep max Back Squat
Or 3×10 Back Squats

Metcon – 30 minute time cap

3 RFT:
800 Meter Run
30 Calorie Row
30 Alternating Dumbbell Snatches (50/35)

2018 July 28 WOD

Posted: July 27, 2018 in Uncategorized

Metcon

Come see us at 9 or 10:30!

“Jack Helton Murphy” as a team of 4
Run 1.25 miles
50 Burpees (bear hug hold ->sandbag/plate/ball)
100 Push Press (95/65) (pull up bar hold)
150 KB Swings (55/35) (handstand hold)
200 Box Jumps (plank hold)
250 Air Squats (deadlift hold-185/135)
Run 1.25 miles
*Run 1.25 together, all other work completed as 1 athlete working at a time, 1 resting and 2 “holding”

2018 July 27 WOD

Posted: July 26, 2018 in Uncategorized
Strength

On the 2:00 x 6:
2 Tempo Front Squats
5 second down, 2 second pause in bottom, up

Metcon

“Cement Mixer”
7 Rounds, on the 3:00:
400 Meter Run
12 Toes to Bar
Compare to September 19, 2017

2018 July 26 WOD

Posted: July 25, 2018 in Uncategorized
Metcon

7 rounds, on the 3:00:
21 AbMat Sit-Ups
14 Medicine Ball Jumping Squats (30/20)
7-6-5-4-3-2-1 Deadlifts

2018 July 25 WOD

Posted: July 24, 2018 in Uncategorized
Metcon

“Death Race”
5 RFT:
15/10 Calorie Assault Bike
10 Burpees

Extra

Skill Work
You want to get better at HSPU, Rope Climbs, Double Unders, Running, Snatches, Mobility…whatever it is, you have time today.

2018 July 24 WOD

Posted: July 23, 2018 in Uncategorized
Strength

EMOMx8
Hang Power Clean + Power Clean + Jerk (you choose)

Metcon

5 RFT
5 Power Clean & Jerks (155/105)
10 Chest to Bar Pull-Ups
Compare to November 4, 2013

2018 July 23 WOD

Posted: July 22, 2018 in Uncategorized
Strength

30 minutes to complete
5×3 Back Squats
3×12 Front Rack Reverse Lunges

Metcon

8 rounds, Alternating Tabata
Back Squat (45/33)
Double Unders

2018 July 21 WOD

Posted: July 20, 2018 in Uncategorized
Metcon

For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

Extra Skill Work (optional)

21-18-15-12
Kipping Handstand Push-ups
Toes to Bar