2017 October 5 WOD

Posted: October 4, 2017 in Uncategorized
Metcon

1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15 Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

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2017 October 4 WOD

Posted: October 3, 2017 in Uncategorized
Strength

EMOMx5
1 Front Squat with 3 second pause
-2 minutes to recover increase load if needed-
EMOMx5
1 Front Squat

Metcon

AMRAP 8:
10 Toes to Bar
30 Double Unders
-Rest 4:00-
AMRAP 8:
Wallballs (20/14)*
*15 Abmat Sit-ups after each break

2017 October 3 WOD

Posted: October 2, 2017 in Uncategorized
Metcon

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining
-rest 4:00-
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining
-rest 4:00-
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

2017 October 2 WOD

Posted: October 1, 2017 in Uncategorized
Strength/Skill

EMOMx10 @ 70% or less
For the first 5 minutes: 1 Hang Power Snatch + Power Snatch
For the last 5 minutes: 1 Power Snatch + 2 Overhead Squats

Metcon

AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
35 Calorie Bike
55 Handstand Push-ups

2017 September 30 WOD

Posted: September 29, 2017 in Uncategorized

We have yoga at 8am!!!

Metcon

“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
Compare to May 31, 2014

Extra Work

Muscle-up Practice
If you have muscle-ups already, complete 30 muscle-ups for time. If you do not, get with a coach on what you need to be working on at your level within the progression.

2017 September 29 WOD

Posted: September 28, 2017 in Uncategorized
Strength

15 minutes to complete 3×5 Front Squats

Metcon

5 RFT
20 Calorie Row
10 Thrusters (115/80)

2017 September 28 WOD

Posted: September 27, 2017 in Uncategorized
Metcon

15-12-9-6-3:
Strict Ring Dips
Strict Pull-Ups
200 Meter Run (250 Row or 15 Calorie Bike)

2017 September 27 WOD

Posted: September 26, 2017 in Uncategorized
Strength

On a 25 minute clock
EMOMx10
1st 5 minutes: 3 Snatch Grip Deadlifts with 3 second pause just below knee
2nd 5 minutes: 3 Snatch High Pulls
Use remaining time to build to a heavy snatch for the day, reinforcing the EMOM skill work

Metcon

“Head to Toe”
AMRAP 8
10 Toes to Bar
10 Burpees

2017 September 26 WOD

Posted: September 25, 2017 in Uncategorized
Metcon

80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Sandbag/Weighted Run (50/35)
40 Kettlebell Swings (70/53)
30/21 Calorie Bike

2017 September 25 WOD

Posted: September 24, 2017 in Uncategorized
Warm-up

EMOMx7
3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/115)

Metcon

21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
Compare to February 16, 2017