WOD

2/21/17

Strength: Work to a heavy single Clean and jerk Metcon Open wod 14.4 In 14 min complete AMRAP of 60 cal row 50 T2B 40 wall balls (20/14) 30 power cleans (135/95) 20 m-ups Core: EMOM 10 min 10 abmats 20 double unders
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2/20/17

Strength 5 Back squats Every :90 for 15 min @65-70 % Metcon 21-15-9-6-3 (please don’t rip your hands) DB Thruster (50/35) C2B pull ups Box jump (24/20) Core: 1 min plank :30 hollow :30 arch 10 v-ups 3x
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2/18/17

Free Saturday!!! 8am Members Class 9am FREE CLASS!! 8 min AMRAP 5 Man makers 10 box jumps Rest 1min 8 min AMRAP 15 air squats 5 pull ups (upscale 2-3 m-ups or bar m-up) Rest 1 min 8 min AMRAP 7/10 cal bike or row 7 burpees
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2/17/17

Strength: Front squat 5×5 starting at 70% Increase across Try to end up heavier than last week. 🙏🏽 Metcon 7 min AMRAP 10 hspu (practice open standard) 15 cal row Rest 3 min 7 min AMRAP 10 Sdhp (95/65) 20 Wall ball (20/14) Core: 20 barbell wipers 1 min plank 3x
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2/15/17

Strength : Push Press 5×5 Start around 65% and increase across sets Metcon 75 DB hang clean-thruster (50/35) EMOM 25 double unders (50 singles) Until DB cleans-thrusters are complete 20 min cap Core: 100 abmats 100 Russian twists
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2/14/17

Class times 10am 4:30 5:30 Strength: Barbell conditioning AMRAP 3min @60% clean and jerk 3 power cleans 3 front squats 3 push jerk Rest 3 min AMRAP 3 min @ 65% 3 power cleans 3 front squats 3 push jerk Rest 3min AMRAP 3 min @70% 3 power cleans 3 front squats 3 push jerk Metcon AMRAP 1
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2/11/17

FREE SATURDAY! 9am Members Class 8am With a partner 1 mile run weighted run (200m at a time) 100 Partner Wall balls 100 burpees onto a plate 100 abmats 100 partner wall balls 1 mile weighted run (200 at a time) 35 min cap
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2/10/17

Strength: Back Squat 5×5 Starting @65% Increase across Metcon: Running clock 15 min 800m run Then: In remaining time complete AMRAP 15box jumps (24/20) 10 DB Snatches (50/35) (alternate from floor) 5 Bar muscle ups (10 pull ups) Score= rounds complete Core: Paul’s Planks
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2/9/17 Comp

Competition Class Barbell Snatch from blocks (above the knee) Work to a heavy single OHS 5×5 working sets starting at 65% Increase across sets Metcon: 3 min EMOM MIN 1: 16 OH lunges (95/65) MIN 2 : max effort muscle ups or ring dips MIN 3: 50 double unders Repeat 5x Core: 20 T2B
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