Archive for the ‘Uncategorized’ Category

2017 December 11 WOD

Posted: December 10, 2017 in Uncategorized
Strength

EMOMx5
5 Back Squats

Metcon

“eikcaJ”
30 Pull-ups
50 Thrusters
1000 meter Row

Advertisements

2017 December 9 WOD

Posted: December 8, 2017 in Uncategorized

We have yoga this morning at 8!

Metcon

5 rounds for reps
1:00 at each station
Wall Balls (20/14)
Dumbbell Snatch (50/35)
Calorie Bike or Row

2017 December 8 WOD

Posted: December 7, 2017 in Uncategorized
Strength/Skill

20 minutes to complete Front Squats
3×3, 3×1

Metcon

AMRAP 15
4 Bar Muscle-ups
8 Front Squats (155/105)
12 Burpee Box Jump Overs

2017 December 7 WOD

Posted: December 6, 2017 in Uncategorized
Metcon

5 RFT
15 Deadlifts*
25 AbMat Sit-ups
*Looking for a weight that you can complete the 15 reps in no more than 2 sets. Challenging, but touch and go for the most part.

Extra

Handstand Work

2017 December 6 WOD

Posted: December 5, 2017 in Uncategorized
Strength/Skill

EMOMx3
3 High Hang Power Cleans + 1 Push Jerk
Rest 1 minute
EMOMx3
2 Hang Power Cleans + 1 Push Jerk
Rest 1 minute
EMOMx3
1 Power Clean + 1 Push Jerk

Metcon

“Gwen”
15-12-9
Unbroken Clean & Jerks

2017 December 5 WOD

Posted: December 4, 2017 in Uncategorized
Test

Row 2K

Tabata

2017 December 4 WOD

Posted: December 3, 2017 in Uncategorized
Metcon

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wall Balls (20/14)

Extra

In remaining time, complete one of the following for additional strength and/or skill work.
2×5, 2×4, 2×3 Back Squats, climbing
or
Ring Muscle-up practice

2017 December 2 WOD

Posted: December 1, 2017 in Uncategorized

No yoga today, guys. We WILL have yoga next Saturday, 12/9 at 8AM.

Metcon

AMRAP 25:
Teams of 3:
600 Meter Run (each athlete runs 200m)
60/42 Calorie Bike
60 Thrusters (Increasing load, see weights below)
Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5+ – 155/105

2017 December 1 WOD

Posted: November 30, 2017 in Uncategorized
Strength/Skill

0-4 minutes: Work on 3 rep HIGH HANG Power Snatch (upper thigh/pockets)
4-8 minutes: Work on 2 rep HANG Power Snatch (around the knee)
8-12 minutes: Work on 1 rep Power Snatch (from the floor)

Metcon

AMRAP 13:
55 Bar Facing Burpees
55 Chest to Bar Pull-Ups
55 Calorie Row
55 Handstand Push-ups

2017 November 30 WOD

Posted: November 29, 2017 in Uncategorized

I’m sorry guys but both of our yoga instructors are unavailable again this weekend. There will be no yoga this Saturday morning.

Metcon

AMRAP 18:
3 Kettlebell Swings (53/35)
3 Box Jump Overs (24/20)
200m Run
6 Kettlebell Swings (53/35)
6 Box Jump Overs (24/20)
200m Run
9 Kettlebell Swings (53/35)
9 Box Jump Overs (24/20)
200m Run

Climbing by 3’s until cap.