Monday, 10/31/16

Happy Halloween!! Weightlifting Back Squat (75%x5x5) (20min) Warm ups: 40%x5,50%x5,60%x5 Power Snatch (2-2-2-2-2-2-2-2-2-2) (15min) Start at 40% of 1RM snatch. And add 5% each round. You can’t touch and go. Once you fail 3times on a weight before the last round, finish the rest of the rounds with the heaviest weight you made. Metcon MetconContinue reading “Monday, 10/31/16”

Saturday, 10/29/16

Halloween Barbell Mayhem 2016 starts at 9am and BBQ After Pot luck will start at 1pm. If you participate HBM16, Check in from 8:50am-9:15am. All the morning classes are canceled for HBM16 Metcon Metcon (Time) HBM16 EVENT 1 As teams of 2, for time, 21-15-9 Synchro Deadlift 185lbs(MRx)/135lbs(FRx)/ 135lbs(MS,MM)/95lbs(FS,FM) Synchro Bar Facing Burpees (11min cap)Continue reading “Saturday, 10/29/16”

Friday, 10/28/16

Weightlifting Back Squat (65%x5x5) (15min) Warm ups: 40%x5, 5%x5 Gymnastics Metcon (No Measure) EMOM 15 Minutes 0,3,6,9,12- 15 Jumping C2B pull ups Minutes 1,4,7,10,13- 35 second dead hang Minutes 2,5,8,11,14- 7x5second negative ring rows Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 3 Strict Handstand Push-ups* 6 Box Jumps 30/24″ 9 KB Swings 2pood/1.5poodContinue reading “Friday, 10/28/16”