Monthly Archives: February 2017

Hyung (10min) Wing Chun Ming Ming Tao Self Defense (15min) Metcon Metcon (4 Rounds for reps) 4 Tabatas 1. Push ups 2. Pull ups 3. Squats 4. Sit ups Each Tabata, athletes do 8-AMRAP 20second rounds with 10 second break after each round. Keep track of each exercise’s total reps per a Tabata for theContinue reading “Wednesday, 3/1/17”

Weightlifting Tall Snatch Complex (Find 1RM; 85%x1x3) Tall Snatch+2 Snatch Balance (15min) Metcon Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. To learn more aboutContinue reading “Tuesday, 2/28/17”

Weightlifting Front Squat (73%x3x5 ) (15min) Behind The Neck Jerk (Heavy single; then 85%x1x3) (20min) Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans,Continue reading “Monday, 2/27/17”

We are running 17.1 for classes again today. If you didn’t do 17.1 yet, or if you want to do it again, come to class or open gym time. If you did not sign up for Open, and already did this WOD yesterday, still come in for make up any WOD you have missed thisContinue reading “Saturday, 2/25/17”

Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes CrossFitContinue reading “Friday, 2/24/17”

Metcon Metcon (No Measure) Speed Drills 1. Skipping A 2. Skipping B 3. Ankling 4. Cycling 5. Quick Leg (Isolating one leg) 6. Alternating quick leg 7. Straight leg bound 8. Bent leg bound 9. Bench Runs (25min) Metcon (Time) 500 double-unders for time. Start a clock and at the beginning of each minute performContinue reading “Thursday, 2/23/17”

Hyung (10min) Taekeuk 4 Kicks & Strikes (20min) Jump front snap kick Tornado kick Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 5 Tornado kicks 35 Sit-ups 5 Burpee-Jump front snap kicks

Weightlifting Snatch Grip Deadlift (110%(of Snatch)x3x3 ) (10min) 1min break between working set Clean Complex (50% of Clean x2x4) Tall clean+Push Press+Push Jerk (20min) 4 sets of 2 complexes (without dropping the bar, can’t take a break at the plate on the ground) Tall clean: Push Press vs Push Jerk: Metcon CrossFit Games Open 11.2Continue reading “Tuesday, 2/21/17”

Weightlifting Back Squat (83%x3x5) (13min) 83%of 1RM, 5 sets of triple 1min break between working sets. Muscle Snatch (Up to a heavy single ) (12min) Metcon Metcon (Time) For time, 4 Rounds of 20 Power Snatches 95/65 50 Double Unders (21min) Main Site WOD https://www.crossfit.com/workout/2017/01/27#/comments  

Metcon Metcon (AMRAP – Rounds and Reps) As teams of 2, 18 min AMRAP 20 power snatch 95/66 16 hang squat clean 135/95 Then, 5 min rest 18 min AMRAP 20 Synchronized face bar burpees 16 Wall ball shot 10/9″ 20/14# Scaled/Masters As teams of 2 18 min amrap 20 Power snatches 55/35 18 HangContinue reading “Saturday, 2/18/17”