Monthly Archives: March 2017

Weightlifting Muscle Snatch (@90%(of 3/13/17)x1x3) (10min) Push Jerk+Split Jerk Complex (@60%(of Split Jerk)x3 ) 2 Push Jerks + 1 Split Jerk (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 15 Deadlift 155/105 15 Cal Row 15 Hang Squat Cleans 135/85  

Metcon Metcon (AMRAP – Reps) EMOM 18 Minute 0,3,6,9,12,15- 9 Toe to bars Minute 1,4,7,10,13,16- 6 5second negative pul ups Minute 2,5,8,11,15,17- 15 Wall ball shots 10ft/9ft 20#/14# 180 reps if you don’t miss any rep Metcon (Time) For time, 25 Wall Ball Sit up 20/14# 1 Muscle up 20 Wall Ball Sit up 2Continue reading “Thursday, 3/30/17”

Hyung (10min) Wing Chun-MIng Ming Tao Self Defense (15min) Metcon Metcon (No Measure) EMOM 16 Minute 0,4,8,12-12 Cal row Minute 1,5,9,13-35 Sit ups Minute 2,6,10,14-10 Knuckle push ups Minute 3,7,11,15,19-12 Skip side kicks (alternate leg) Write any missing reps for note  

Weightlifting Back Squat (87%x2x5) (15min) Snatch Grip Deadlift (@118%(of Snatch)x2x3) (10min) Push Press (@85%x3x5) (12min) Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Scaled: 55#/35#, 1 bar MU=6C2B pull ups=12Pull ups=12 Jumping C2B pull ups (6inch)  

Metcon Metcon (Weight) NFT, 5 rounds of, 30ft Sled Push @body weight 30ft Sled Drag-row 90 seconds to 2 minutes break after each round (20min) Metcon (Time) For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6Continue reading “Monday, 3/27/17”

Weightlifting Back Squat (Heavy single) (15min) Clean and Jerk (Heavy single) (20min) Metcon Randy (Time) For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. To learn more about Randy click here (9min) Main site:Continue reading “Thursday, 3/23/17”

Hyung (10min) Taekeuk 5 Kicks & Strikes Metcon (No Measure) (15mn) Sparring foot work Sparring kicks Metcon Metcon (AMRAP – Reps) EMOM 15 Minute 0,3,6,9,12- 10 Cal row Minute 1,4,7,10,13- 8 Biurpees Minute 2,5,8,11,14- 27 Double Unders/54 Singles Do as many sit ups for the rest of each minute Total number of sit-ups will beContinue reading “Wednesday, 3/22/17”

Weightlifting Snatch Balance (Heavy single: 85%x1x2) (15min) 40%x3, 50%x3, 65%x1, 75%x1, 85%x1, 95%x1 ,(100-105%x1), 85%x1, 85%x1 Record your heaviest Snatch Balance. Metcon Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate In honor of Lieutenant Andrew Richard Nuttall,Continue reading “Tuesday, 3/21/17”

Weightlifting Split Jerk (Heavy single; 85%x1x3) (15min) 50%x3, 65%x1, 75%x1, 85%x1, 95%x1, (100%-105%x1), 85%x1, 85%x1, 85%x1 Record the heaviest weight 3-Position Snatch (70%x3) High Hang snatch Mid Thigh Snatch Full snatch (10min) Metcon Metcon (Time) 15-12-9-6-3 reps for time of: Chest to bar pull-up Clean and jerk
 135/95 Push-up Post time to comments. (18min) MainContinue reading “Monday, 3/20/17”

Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie RowContinue reading “Friday, 3/17/17”