2018 October 4 WOD

Posted: October 3, 2018 in Uncategorized
Metcon

Four rounds, each for time of:
800 meter run
Rest 3 minutes between rounds
Compare to October 6, 2016 or May 19, 2015

Extra

ROMWOD

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2018 October 3 WOD

Posted: October 2, 2018 in Uncategorized
Strength/Skills

20 minutes to complete
3×10 Push Press
Between sets, 30 seconds max Bar Muscle-ups or 1:00 practice

Metcon

AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs

Up by (2’s) until finish

2018 October 2 WOD

Posted: October 1, 2018 in Uncategorized

Metcon

30-20-10:
Hang Power Clean (115/80)
Calorie Bike*
Directly into…
10-20-30:
Deadlifts (205/145)
Calorie Row*
*Women complete (21-15-9, 9-15-21) on bike and row

Extra

4 Rounds:
:20 Ring Dip Support Hold
:25 GHD Supine Hold
:30 Handstand Hold

2018 October 1 WOD

Posted: September 30, 2018 in Uncategorized

Strength

15 minutes to complete
3×9 Back Squats (70-74-78%)

Metcon

For Time:
Run the Loop
40 Chest to Bar Pull-ups
30 Front Squats (135/95)
20 Bar Facing Burpees

2018 September 29 WOD

Posted: September 28, 2018 in Uncategorized
Metcon

Teams of 3:

AMRAP 30
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Bar Facing Burpees
Round 1: (135/95)
Round 2: (115/80)

2018 September 28 WOD

Posted: September 27, 2018 in Uncategorized

Strength/Skills

EMOMx11
Minutes 1 – 2 – 3: 3 Snatches, your style
Minute 4: Rest, add weight
Minutes 5 – 6 – 7: 2 Snatches
Minute 8: Rest, add weight
Minutes 9 – 10 – 11: 1 Snatch

Metcon

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

2018 September 27 WOD

Posted: September 26, 2018 in Uncategorized
Karen

150 Wall Balls for time
Compare to May 5, 2017

Extra

50 Bench Press (155/105)
*every break, complete 15 GHD Sit-ups or V-ups

2018 September 26 WOD

Posted: September 25, 2018 in Uncategorized
Strength

20 minutes to complete Deadlifts
3×3
3×2
3×1

Metcon

“Gwen”
15-12-9
UNBROKEN Clean & Jerks

You pick load, same over all 3 sets

Compare to December 6, 2017

2018 September 25 WOD

Posted: September 24, 2018 in Uncategorized
Warm-up Skills – 12 minute cap

3 RFT:
75 Double Unders
25 Kipping Handstand Push-ups*
*If 25 is unrealistic for you, modify this number to minimize frequency and duration of breaks

Metcon

4 RFT
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24/20)

2018 September 24 WOD

Posted: September 23, 2018 in Uncategorized
Strength

15 minutes to complete
3×9 Back Squat (67-71-75%)

Metcon

“Lucky 7’s”
5 RFT
7 Bar Muscle-Ups
7 Dumbbell Clusters (70’s/50’s)