Monthly Archives: January 2017

Weightlifting Deadlift (@87%x2x3) (13min) minimum 90second break after each working set Clean (Work up to a heavy single) (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 1 Clean & Jerk @87% 6 Handstand push ups 12 Toe to bars

Pull ups are tough for everyone. Some of us works to get 1 pull up, some of us works to string pull-ups together, some of us works on efficiency and some of us works on other styles…etc… The best way to get better no matter whichever level we are at is to work on strictContinue reading “Tuesday, 1/31/17”

Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 6 Broad Jump 6ft/4ft 6 Lateral Broad Jump 4ft/2ft 50 Double Unders Must jump on both feet and land on both feet   Metcon (Time) For time, 400m Walking Lunges (16min) Post time and number of steps to comments. Main site WOD: https://www.crossfit.com/workout/2007/12/16#/comments

Hyung (10min) Wing Chun – MIng ming Tao 1 Self Defense (15min) Metcon Metcon (Time) For time, 50 Rising Kicks 50 In-out Crescent Kicks 50 Fornt Snap Kicks 50 Jump Front Snap Kicks 50 Pop Front Snap Kicks 50 Double Round House Kicks 50 Push ups 50 Sit ups (17min cap) All the kicks mustContinue reading “Saturday, 1/28/17”

Weightlifting Deadlift (@84%x2x5) (15min) Metcon Tiff (AMRAP – Rounds) On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb. United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when hisContinue reading “Friday, 1/27/17”

Weightlifting Front Squat (@81%x2x5) (15min) Snatch Push Press (@81%(of 1RM Snatch)x3x5) (13min) Metcon Metcon (Time) For time: 15 burpees, jumping over the barbell 225-lb. clean and jerks, 5 reps 12 burpees, jumping over the barbell 225-lb. clean and jerks, 4 reps 9 burpees, jumping over the barbell 225-lb. clean and jerks, 3 reps (14min) 155#Continue reading “Thursday, 1/26/17”

Gymnastics Metcon (No Measure) 10 min Muscle up works – Ring/Bar Muscle-ups (AMRAP 7min (Ring/Bar)) 1MU=4MUT=4Ring Row+4Ring Dips Metcon Metcon (Time) For time, 50 Ring Dips 50 Push ups 50 Handstand push ups (14min cap)  

Hyung (10min) Taekeuk 2 Kicks & Strikes (20min) Front Snap Kick / Round house Kick Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 5Second Pushing Fists 20 Supported Round House Kicks (10R/10L) 30 Double Unders  

Weightlifting Back Squat (@84%x2x5 ) (15min) Push Press (@78%x3x5) (13min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 3 Snatch Complexes 95/65 6 Ring Dips 9 Burpee over bar 1 Snatch Complex: 1 Snatch Pull+1 Full Squat Snatch+1 Snatch Balance

Metcon Metcon (AMRAP – Reps) AMRAP 14 6 20ft Hurdle Run @24″ obstacle 12 Handstand Push ups Scale the height of obstacles Must touch the ground at each end of 20ft hurdle run Obstacles you can use: box, bench Metcon (AMRAP – Rounds and Reps) AMRAP 20 18 Box jumps, 24″/20″ 15 Toes to barContinue reading “Saturday, 1/21/17”