Thursday, 6/1/17

Bulletproof Shoulder Metcon (No Measure) -15minutes for quality -250m row@medium pace on damper 3 or below -Supinated grip bar hang: 20second -1 Arm suitcase deadliftx10 each arm@light to moderate weight -Shoulder tapx10 (15min) Hyung (10min) Taekeuk 8 Kicks & Strikes (10min) Metcon Metcon (AMRAP – Reps) As teams of 2, AMRAP 10 15 Partner sit-upsContinue reading “Thursday, 6/1/17”

Monday, 5/29/17

For observance of Memorial day, we canceled all the regular classes today, and we will have only one class at 9am. It’s open for everyone, you can invite any friends/family members¬† Bulletproof Shoulder Metcon (No Measure) 3 Rounds NFT, Thoracic extension rotation x 5 each arm Yoga push-ups x 5 (5min) https://vimeo.com/127208122 https://vimeo.com/130766563 1 ArmContinue reading “Monday, 5/29/17”

Thursday, 5/25/17

Weightlifting Front Squat (@(70%x3,75%x2,80%x1)x3) (15min) Record 80% for the score Split Jerk (Heavy single; @85%x1x2) (15min) Build the weight up to your 90-100%, and then 2 rounds of a single 85%(from today’s best) Metcon Metcon (Time) For time, 21-18-15-12-9-6-3 reps of Sumodeadlift high pull @95/65 Lateral jumps over box 24/20 (18min) Main site wod: https://crossfit.com/workout/2012/10/24#/comments

Tuesday, 5/23/17

Hyung (10min) Bo staff Kicks & Strikes (10min) Metcon Metcon (AMRAP – Reps) EMOM 16 Minute 0,4,8,12-12/10 Kcal row Minute 1,5,9,13-30second Handstand hold/30second High plank hold** Minute 2,6,10,14-35 sit ups Minute 3,7,11,15-Max Burpees The score= total reps of burpees – total missed reps. **5 second is 1 rep. Bulletproof Shoulder Metcon (No Measure) 3 RoundsContinue reading “Tuesday, 5/23/17”