Posts Categorized: wod

Friday 05.02.2014

  Strength Jerk 3 Rep Max Then 3×3 @ 90% Metcon 10 Minute AMRAP 250m Run 50’ Handstand Walk  15 Ground to Overhead (25/45)

Thursday 05.01.2014

Strength 2 Front Squats EMOTM for 8 Minutes *85% of 1RM Metcon 30 Snatches (63/95) 30 Handstand Push-ups 30 Wallballs (14,9ft/20,10ft) 30 Toes to Bar 30 Backsquat (63/95)  

Wednesday 04.30.2014

Announcement:  Please do not park in front of the Brink’s fence across the street if you attend the 4:15p or 5:15p classes.  Thanks Announcement:  Also I forgot to record the 1RM Deadlifts for the leader board before I erased it this morning.  I think I know the guys, Dan and Rick 505, and Josh S more »

Tuesday 04.29.2014

  Strength 8 Shoulder to  Overhead EMOTM for 6 Minutes 7th Minute AMRAP Metcon “Annie” 50-40-30-20-10 Double Under Sit-ups Then, 50 Squats  

Extra Credit 4/28-5/3

4/28-5/3 Gymnastics Day 1 4 Sets of: 15 Push Up 10 Strict Chin Up 5 High Box Jump Day 2 10 Minute AMRAP (For quality not speed) 5 Bridges :30 Pancake :20 Hang at bottom of a dip https://www.youtube.com/watch?v=icaZnC8AZgQ https://www.youtube.com/watch?v=HXCFB69CCTU Day 3 10 Minute AMRAP (For quality not speed) 20 Hollow Rocks 20 Superman Rocks more »

Monday 04.27.2014

  Strength Deadlift 1 Rep Max Then 3-5×1 @ 90% Metcon 10 Minute AMRAP 5 Clean and Jerks(133/205) 20 Pistols

Friday 04.25.2014

Happy Birthday Amanda! (Sorry I couldn’t find any pictures) Strength 3 Overhead Squats EMOTM for 8 MInutes Metcon 21-15-9 Burpees Thrusters (63/95) Toes to Bar

Thursday 04.24.2014

Strength Press 1 Rep Max Then 4-5×1 @ 90% of above Metcon 8 Minute Ladder 2 Snatches(93/145) 2 Handstand Push-ups  

Wednesday 04.23.2014

Skill Kipping Progression/MU Progression Metcon 18 Minute AMRAP 20 Wallballs(14,9ft/20,10ft) 50’ Overhead Lunge(14/20) 20 Wallball Sit-up(14/20) 50’ Overhead Lunge(14/20) 250m Run