2018 April 10 WOD

Posted: April 9, 2018 in Uncategorized
Strength

5-4-3-2-1 Heavy Front Squat – go every 3 minutes

Metcon

AMRAP 4:
21/15 Calorie Bike
21 Toes to Bar
15 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
18/14 Calorie Bike
18 Toes to Bar
12 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
15/12 Calorie Bike
15 Toes to Bar
9 Front Squats (155/105)

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2018 April 9 WOD

Posted: April 8, 2018 in Uncategorized
Strength

20 minutes to establish 1 rep max Snatch, any style
Compare to September 5, 2017 or October 30, 2017

Metcon

“Isabel”
30 Snatches for time (135/95)
Compare to October 30, 2017

2018 April 7 WOD

Posted: April 6, 2018 in Uncategorized
Metcon

Teams of 3, one working at a time:
200 Calorie Bike
150 Calorie Row
100 Box Jump Overs
75 Clean & Jerks
15 Rope Climbs

2018 April 6 WOD

Posted: April 5, 2018 in Uncategorized
Strength

25 minutes to complete Back Squats
5 @ 45-55%
5 @ 55-65%
3 @ 65-75%
2 @ 75-80%
2 @ 80-90%
2×8 @ 75-80%

Metcon

AMRAP 15:
15 Power Snatches (95/65)
30 Wall Balls (20/14)
60 Double Unders

2018 April 5 WOD

Posted: April 4, 2018 in Uncategorized

Just a reminder, we do not have a 6AM class on Thursday.

Skills

15 minutes to work on Handstand Push-ups
*If you’re proficient at HSPU, complete 1 round of max effort unbroken kipping HSPU and 4 rounds of 50% of that max. If you excel at HSPU, complete these at a deficit.

Metcon

3 Rounds
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
Rest 2:00 between rounds

2018 April 4 WOD

Posted: April 3, 2018 in Uncategorized

Metcon

Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)
-rest 3 minutes-
AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)
-rest 3 minutes-
AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)
Compare to November 29, 2017

2018 April 3 WOD

Posted: April 2, 2018 in Uncategorized
Strength

15 minutes to complete
7×1 Clean & Jerk

Metcon

“Christine”
3 RFT:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20”)
Compare to June 6, 2017

2018 April 2 WOD

Posted: April 1, 2018 in Uncategorized
Strength

25 minutes to complete Back Squats
5 @ 45-55%
5 @ 55-65%
3 @ 65-75%
2 @ 75-80%
2 @ 80-90%
2×8 @ 73-78%

Metcon

For time (20 minute cap):
50/40 Calorie Row or Bike (or Run 800)
Then,
5 Rounds of:
10 Burpees
10 Toes to Bar
Then,
50/40 Calorie Row or Bike (or Run 800)

Image  —  Posted: April 1, 2018 in Uncategorized

2018 March 31 WOD

Posted: March 30, 2018 in Uncategorized
Metcon

“Eva”
5 RFT
Run 800 meters
30 Kettlebell Swings (72/53)
30 Pull-ups
Compare to May 6, 2017