Monthly Archives: May 2017

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”

Weightlifting 3-Position Snatch (1-1-1-1-1 Find 1RM) High Hang snatch Mid Thigh Snatch Full snatch (15min) Metcon Metcon (Time) For time, 3 Rounds of 800m run 15 Thrusters 115/80 21 Pull-ups (29min)  

Weightlifting Back Squat (@85%x3x5) (15min) Push Press (@83%x4x5) (13min) Metcon Metcon (AMRAP – Reps) AMRAP 13 55 Deadlift 225/155 55 Toe to bars 55 Handstand push-ups 55 Wall Ball shots 10ft/9ft 20#/14#  

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”

Weightlifting Snatch Balance (Heavy single ) (15min) Metcon Metcon (Time) For time, 4 Rounds of 400m run 21 Deadlift 185/135 15 Toe to bar 9 Handstand push-ups (28min)  

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

Bulletproof Shoulder Metcon (No Measure) NFT – Push shoulder tap x 10 – Standing pass through with PVC x 10 (3min) Metcon (Weight) Find the max weight for 100m 1 Arm overhead carry (10min) 3 or less attempt Use KB or Dumbbell https://vimeo.com/163744654 Gymnastics Metcon (No Measure) EMOM 12 Min 0,3,6,9-45 second dead hang MinContinue reading “Wednesday, 5/24/17”

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”

Weightlifting Back Squat (@83%x3x5) (15min) Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 To learn more about Loredo click here  

Weightlifting Snatch (Find 1 rep max) (20min) Clean and Jerk (Find 1 rep max) (20min) Metcon Metcon (AMRAP – Reps) AMRAP 4 100 Sit-ups See if you can finish 100 sit-ups i 4minutes. If you do, check the time and keep doing sit-ups. Record total number of sit-ups completed