Monthly Archives: December 2016

Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25# This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will runContinue reading “Saturday, 12/31/16”

Weightlifting Front Squat (Find 1RM) (20min) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats  

Weightlifting The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) (45min)  

Weightlifting Snatch (Find 1RM) (25min) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups (14min) 1DU=3Singles  

Weightlifting Clean (Find 1RM) (25min) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups (14min cap)

It’s the Test Week! We have been training another 9 week cycle with 5×5 method. Let’s see if that worked. Weightlifting The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) (45min)

Metcon Metcon (Time) As teams of 2 for time, 20 Rounds of 12 Power Clean 135/95 24 Wall Ball 10ft/9ft 20/14# 16 Bar hop over (40min) Only one athlete can work at a time. Partners can tag only after a full round. Mods for children: 12 Power cleans=12 Burpees 24 WB shots=24 WB front squatsContinue reading “Saturday, 12/24/16”

This Saturday, 12/24, for Christmas Eve, we will have only one class @9am. And it will be a Family WOD. Bring your families and friends. Weightlifting Deadlift (60%x5x5) (10min) Warm ups: 45%x5 Metcon (Weight) Find the heaviest weight on the Snatch complex below: Snatch pull+Full Squat Snatch (15min) Once you find the max, do moreContinue reading “Friday, 12/23/16”

Weightlifting Shoulder Press (60%x5x5) (10min) Warm ups: 45%x5 Metcon (Weight) 1-1-1-1-1-1-1 Find 1RM weight of clean complex below: Clean Pull-Power Clean-Hang Clean (20min) If you find the max weight before all the 7 working sets, use heavy medium weight and finish all 7 sets. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 1 RingContinue reading “Thursday, 12/22/16”

Metcon Metcon (Time) For time, 10-20-30-40-50-40-30-20-10 Double Unders (15min) 1DU=3Singles Metcon (Time) For time: 21 Hip Extensions Run 400 meters 18 Hip Extensions Run 400 meters 15 Hip Extensions Run 400 meters 12 Hip Extensions Run 400 meters 9 Hip Extensions Run 400 meters 6 Hip Extensions Run 400 meters 3 Hip Extensions Run 400Continue reading “Wednesday, 12/21/16”