2018 August 7 WOD

Posted: August 6, 2018 in Uncategorized
Metcon

For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (155/105)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)

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2018 August 6 WOD

Posted: August 5, 2018 in Uncategorized
Metcon

AMRAP 4: Fran
21-15-9
Thrusters (95/65)
Pull-ups

~rest 4 minutes~
AMRAP 4: Diane
21-15-9
Deadlifts (225/155)
Handstand Push Ups

~rest 4 minutes~
AMRAP 4: Amanda
9-7-5
Ring Muscle Ups
Squat Snatch (135/95)

Similar to December 1, 2016

2018 August 4 WOD

Posted: August 3, 2018 in Uncategorized
Metcon

4 RFT:
400 Meter Run
20 Chest to Bar Pull-ups
20 Kipping Handstand Push-ups
40 AbMat Sit-ups
40 Air Squats

2018 August 3 WOD

Posted: August 2, 2018 in Uncategorized
Strength/Skill

15 minutes to build to a heavy
Power Clean + Front Squat + Push Jerk

Metcon

AMRAP 3:
Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Compare to December 29, 2016

2018 August 2 WOD

Posted: August 1, 2018 in Uncategorized
Metcon

Class split into 2 teams
AMRAP 25:
50 Meter Sled Push (95/45)
100 Meter Weighted Run (something you can keep moving with, not walk)
200 Meter Run

Every time a member completes a 200, the team gets a point.

2018 August 1 WOD

Posted: July 31, 2018 in Uncategorized
Strength/Skill

Warm-up:
3 rounds
4 Overhead Squats
3 Snatch Drops
2 Snatch Balance
Then, 10 minutes to build to a heavy single Squat Snatch

Metcon

For Time:
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

Then, 50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

Then, 50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

2018 July 31 WOD

Posted: July 30, 2018 in Uncategorized
Metcon

2 RFT:
10 Bar Muscle-ups
20 Bar Facing Burpees
30 Deadlifts (225/155)
40 Wall Balls (30/20)

Skills

5 rounds, not for time:
35 Double Unders + Max Strict Handstand Push-up
Or one or the other for skill work.

2018 July 30 WOD

Posted: July 29, 2018 in Uncategorized

Strength

15 minutes to establish a 10 rep max Back Squat
Or 3×10 Back Squats

Metcon – 30 minute time cap

3 RFT:
800 Meter Run
30 Calorie Row
30 Alternating Dumbbell Snatches (50/35)

2018 July 28 WOD

Posted: July 27, 2018 in Uncategorized

Metcon

Come see us at 9 or 10:30!

“Jack Helton Murphy” as a team of 4
Run 1.25 miles
50 Burpees (bear hug hold ->sandbag/plate/ball)
100 Push Press (95/65) (pull up bar hold)
150 KB Swings (55/35) (handstand hold)
200 Box Jumps (plank hold)
250 Air Squats (deadlift hold-185/135)
Run 1.25 miles
*Run 1.25 together, all other work completed as 1 athlete working at a time, 1 resting and 2 “holding”

2018 July 27 WOD

Posted: July 26, 2018 in Uncategorized
Strength

On the 2:00 x 6:
2 Tempo Front Squats
5 second down, 2 second pause in bottom, up

Metcon

“Cement Mixer”
7 Rounds, on the 3:00:
400 Meter Run
12 Toes to Bar
Compare to September 19, 2017