Archive for the ‘Uncategorized’ Category

2017 October 17 WOD

Posted: October 16, 2017 in Uncategorized
Metcon

50/35 Calorie Bike (800 Run, 60/42 Row)
100 Double Unders
800m Weighted Run (50/35)
100 Double Unders
50/35 Calorie Bike

Extra

Either/Or…or a little bit of both.
In time remaining, work on Handstand Push-ups (preferred) or Row Conditioning.

If you are proficient at HSPU, complete:
10 sets of Unbroken Strict Handstand Push-ups for max total reps.

EMOMx6, Row for Calories
40 seconds on/20 seconds off

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2017 October 16 WOD

Posted: October 15, 2017 in Uncategorized
Strength

E2MOM, Back Squat
7, 5, 3, 7, 5, 3

Metcon

3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30 Calorie Row

2017 October 14 WOD

Posted: October 13, 2017 in Uncategorized

Yoga this morning at 8!

Metcon

800 Meter Run (1000 Row, 50/35 Bike)
-then-
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
-then-
800 Meter Run

2017 October 13 WOD

Posted: October 12, 2017 in Uncategorized

Strength

15 minutes to complete
6×2 Front Squat

Metcon

“Big and Tall Christine”
3 Rounds:
500 Meter Row (400 Run, 21/15 Bike)
12 Deadlifts (245/165)
15 Box Jumps (30/24)

2017 October 12 WOD

Posted: October 11, 2017 in Uncategorized
Metcon

Partner “Nate”
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
Alternate after each round.

2017 October 11 WOD

Posted: October 10, 2017 in Uncategorized
Strength

20 minutes to work heavy Push Press
5-4-3-2-1

Metcon

Every 3:00 for 4 rounds
15/12 Calorie Row (or 14/10 Calorie Bike)
10 Bar Facing Burpees
Max Push Press (115/80)
No rest between rounds.

2017 October 10 WOD

Posted: October 9, 2017 in Uncategorized
Metcon

5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

Tabata Tuesday

2017 October 9 WOD

Posted: October 8, 2017 in Uncategorized

Metcon
AMRAP 18:
12 Calorie Bike
15 Wall Balls (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Extra
In time remaining, work on single Overhead Squats with 3 second pause

2017 October 7 WOD

Posted: October 6, 2017 in Uncategorized

There will be no yoga today.

Hero: “Andy”


For time, wearing a 20-lb. vest:
25 Thrusters (115/75)
50 Box Jumps (24/20)
75 Deadlifts (115/75).
1.5 mile Run
75 Deadlifts (115/75)
50 Box Jumps (24/20)
25 Thrusters (115/75)

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

2017 October 6 WOD

Posted: October 5, 2017 in Uncategorized

There will be no yoga this Saturday. We will only have yoga on Saturday, October 14th and 28th this month.

Strength

20 minutes to build to a 1 rep max Power Clean

Metcon

For time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees