Monthly Archives: May 2017

Hyung (10min) Wing Chun-ming ming tao Self Defense (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 3 push-ups 3 military style push-ups 3 diamond push-ups 3 wide arm push-ups 3 spiderman push ups 35 Sit-ups  

Weightlifting Snatch (@85%x1x2) (12min) Clean and Jerk (@85%x1x2) (12min) Metcon Metcon (Time) 3 Rounds for time, 10 Clean & Jerks 95/65 15 Handstand push-ups 50 Double unders (18 min)

Weightlifting Snatch (@80%x1x3) (15min) Clean and Jerk (@80%x1x3) (15min) Metcon Metcon (AMRAP – Reps) AMRAP 9 3-6-9-12-15… reps of Overhead squats 95/65 Toe to bars Add 3 reps each round, record total reps completed.  

Metcon Metcon (Distance) Run for 35 minutes Every 5 minutes, stop and perform 15 burpees Post distance to comments. We will run 800m route, around the shopping mall, make sure you are wearing a watch so you can keep track of the time for burpees. Main Site WOD: https://crossfit.com/workout/2015/11/26#/comments  

Community WOD Metcon Metcon (Time) As teams of 2 (or 3 for scaled) 100m Walking lunges with 35/25# plates Then 100 Pull-ups 150 Handstand push-ups (1 HSPU= 2 Push-ups) 300 Air Squats Then 800m Run together (45min) Only one person can wrok at a time, must tag each other to switch. Can switch as manyContinue reading “Saturday, 5/13/17”

Weightlifting Power Snatch (@80%x1x3) (15min) Power Clean + Push Jerk (@80%(of split jerk)x1x3 ) Power clean+push jerk (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 9 Thrusters 95/65 6 Burpee over bar 3 Chest to bar pull-ups  

Weightlifting Clean and Jerk (@100%x1) (15min) Muscle Snatch (Heavy single) (10min) Metcon Metcon (Time) For time, 5 Rounds of 400m Run 21 Deadlift 185/135 (21min) Main site WOD: https://crossfit.com/workout/2017/03/29#/comments  

Gymnastics Weighted Pull-ups (3-3-3-3-3) (15min) Keep adding weight each round. Record the last weight for the score Pull-ups (10×3) (15min) For the athletes who don’t have a strict pull-up, do this instead of weighted pull-ups. Try to do 10 sets of triples, for the athletes who can kip, but can’t do strict pull-ups. If youContinue reading “Wednesday, 5/10/17”

Hyung (10min) Taekeuk 7 Kicks & Strikes (20min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 10 Horseback riding stance single middle punches 7 Plyometric push-ups 15 Toe touches  

Weightlifting Snatch (@100%x1) (15min) “How to become Snatchtastic”  http://www.crossfitinvictus.com/competitors/blog/how-to-become-snatchtastic/ Metcon Metcon (AMRAP – Reps) AGOQ WOD#2 AMRAP 20 25 Toe to bars 50 Double unders 15 Squat cleans 135/85 25 Toe to bars 50 Double unders 13 Squat cleans 185/115 25 Toe to bars 50 Double unders 11 Squat cleans 225/145 25 Toe to barsContinue reading “Monday, 5/8/17”