Monthly Archives: April 2017

Metcon 1000m Row (Time) Max Effort 1000m Row (40min) Rest as needed between effort. Post times for each round in the box, record the fastest time for the score.

Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 To learn more about The Seven click hereContinue reading “Friday, 4/28/17”

Weightlifting Muscle Snatch (@85%x2x2) (15min) 85%of Muscle Snatch or 65% of Snatch Snatch ((@70%x1, 75%x1, 80%x1)x3) (15min) Record 80% weight for the score Metcon Metcon (Time) 3 Rounds for time, 10 Overhead squats 135/95 50 Double unders (13min) 2010 Northwest Regional Event1 Main Site WOD: https://crossfit.com/workout/2012/11/03#/comments  

Gymnastics Weighted Pull-ups (Find 1RM) (15min) Metcon (AMRAP – Reps) EMOM 15 Minute 0,3,6,9,12- 6 Strict Handstand Push ups Minute 1,4,7,10,13- 9 Ring dips Minute 2,5,8,1,14- 12 Push ups Metcon Metcon (Time) For time, 50 Pul ups 75 Sit ups 75 Overhead Squats 75/55 75 Double Unders (16min)  

Hyung (10min) Wing Chun- Ming Ming Tao Self Defense Metcon (No Measure) 1-2-3-4 Combo 1-2-L round kick-Elbow 1-2-L Side kick-4 (20min) Metcon Metcon (3 Rounds for reps) EMOM 15 Minute 0,3,6,9,12-8 push ups, then max reps of 1-2-3-4 combos Minute 1,4,7,10,13- 10 sit ups, then max reps of 1-2-L round kick-Elbow Minute 2,5,8,11,14- 15 Squats,Continue reading “Tuesday, 4/25/17”

Weightlifting Clean and Jerk (@85%x1x3 ) (15min) Front Squat (@85%x2x3) (10min) Metcon Metcon (Time) For time, 6-9-12-9-6 reps Burpees over the bar Front Squat 185/135 Chest-to-bar pull-ups (18min) Main Site WOD: https://crossfit.com/workout/2017/04/03#/comments  

Weightlifting Back Squat (1RM) (15min) Metcon Metcon (Time) 3 Rounds for time, Run 100m 50 Wall Ball shots to 10ft/9ft with 20/14 Run 100m 50 Pull ups Run 100m Overhead walking lunges 45/25 plate (30min)  

Weightlifting Snatch (1RM) (15min) Clean & Jerk (1RM) (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 3 Overhead squats 135/95 4 Back Squats 135/95 5 Burpee over bar  

Hyung (10min) Taekeuk 6 Kicks & Strikes Metcon (No Measure) Kicking Combinations (20min) Metcon Metcon (AMRAP – Reps) AMRAP 3 Push ups AMRAP 3 Sit ups AMRAP 2 Push ups AMRAP 2 Sit ups AMRAP 1 Push ups AMRAP 1 Sit ups  

Weightlifting Split Jerk (Heavy single) (15min) Metcon Metcon (AMRAP – Reps) EMOM 24 Minute 0,4,8,12,16,20- 8 Power Snatch 95/65 Minute 1,5,9,13,17,21- 12/10 Cal row Minute 2,6,10,14,18,22- 5 Full squat snatches 94/65 Minute 3,7,11,15,19,23- 10 Handstand push ups Total 210/198 reps if you don’t miss any rep