Archive for the ‘Uncategorized’ Category

2018 October 22 WOD

Posted: October 21, 2018 in Uncategorized
Strength

25 minutes on the clock
Establish a 1 rep max Snatch, any style
Compare to July 6, 2018

AND/OR

Build to a heavy set of 12 Back Squats
(no more than 3 sets)

Metcon

Hero: “JT”
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

Compare to January 24, 2017

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2018 October 20 WOD

Posted: October 19, 2018 in Uncategorized
Metcon

“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Compare to September 30, 2017

2018 October 19 WOD

Posted: October 18, 2018 in Uncategorized
Strength

Minutes 1-2-3: 3 Squat Cleans, slightly heavier than last week
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans
Minute 8: Rest
Minutes 9-14 (6 rounds): 1 Squat Clean

Metcon

AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
add (3) reps until finish

2018 October 18 WOD

Posted: October 17, 2018 in Uncategorized
Metcon/Skills

For Time:
50 Double Unders
21 Kipping Handstand Push-ups
50 Double Unders
15 Kipping Handstand Push-ups
50 Double Unders
9 Kipping Handstand Push-ups
50 Double Unders
15 Kipping Handstand Push-ups
50 Double Unders
21 Kipping Handstand Push-ups

Extra

3 sets, not for time
Accumulate 30 secs L-sit
Front Rack Kettlebell Carry 300 feet (or heavy/super heavy ball)
Or
Continue working on your Bar Muscle-up

2018 October 17 WOD

Posted: October 16, 2018 in Uncategorized
Strength

Minutes 1-2-3: 3 Position Snatch (1 from High Hang, 1 from Hang, 1 from Floor)
Minute 4: Rest
Minute 5-6-7: 2 Snatches
Minute 8: Rest
Minutes 9-14 (6 rounds): 1 Snatch *
*You will get to test next week…dial it in today.

Metcon

3 RFT
600 Meter Run
21 Hang Squat Snatches (75/55)

2018 October 16 WOD

Posted: October 15, 2018 in Uncategorized
Strength

20 minutes to complete
3×3 Split Jerks (How do you feel and do they look good, then…)
5×1 Split Jerks

Metcon

AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (135/95)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)

2018 October 15 WOD

Posted: October 14, 2018 in Uncategorized
Strength

15 minutes to complete
3×9 Back Squats (76-80-84%)

Metcon

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (30/20)
30 Bar Facing Burpees
30 Double Unders

2018 October 13 WOD

Posted: October 12, 2018 in Uncategorized
Metcon

Teams of 3
For Time:
1 Mile Weighted Run (70/50’ish)
150/100 Calorie Assault Bike (117 for 2 ladies/1 guy, 134 for 2 guys/1 lady)
100 Hang Power Snatches (135/95)
80 Overhead Squats (135/95)
60 Squat Snatches (135/95)

2018 October 12 WOD

Posted: October 11, 2018 in Uncategorized
Strength

Minutes 1-2-3: 3 Squat Cleans, slightly heavier than last week
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans
Minute 8: Rest
Minutes 9-14 (6 rounds): 1 Squat Clean

Metcon

For time:
2k Row
150 Double Unders
10 Rounds of “Chest to Bar Cindy”
(5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)

Odd Object Loop

Posted: October 10, 2018 in Uncategorized

Don’t skip!