Monthly Archives: August 2017

Gymnastics Skill work – Muscle up (Try to get 1 MU) 1) Ring rows with box / Ring dip 2) Hip kipping with band 3) MU transition 4) Muscle up (10min) Weightlifting Snatch (@80%x1x3) (15min) Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# (16min)  

We are canceling all the morning classes for Community WOD at 9am. Come out and let’s have fun together! Metcon Metcon (Weight) WOD#1. As teams of 3, establish 1RM clean. Each team will have: – 1 bar and a pair of clips – 2 x 2.5lbs plates – 2 x 5lbs plates – 4 xContinue reading “Saturday, 8/19/17”

Weightlifting Split Jerk (1-1-1-1-1-1-1) (15min) Before beginning this workout, establish a goal weight for the final set of each movement. Work backward from your goal weight in 5- to 10-lb. increments to establish a starting point. Metcon Rich (Time) For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then,Continue reading “Friday, 8/18/17”

Weightlifting Hang Clean (3-3-3-3-3-3-3) (18min) 45%-55%-60%-65%-70%-75%-80% Back Squat (Find 20 rep max weight in 2 attempts) (17min) Start your first round with 60% of 1RM back squat. Then add 5# next round.  You cannot put the bar down and you should not rest for minutes at a time. Metcon Metcon (AMRAP – Reps) AMRAP 7Continue reading “Thursday, 8/17/17”

Strongman Metcon (Weight) Not for time 4 Rounds 20m Sled Pull AHAP 3 Tire Flips AHAP (20min) Post heaviest Weights for sled pull for the score Metcon Metcon (AMRAP – Reps) 5 Rounds for reps of 1 minute of Box jumps 24/20 1 minute of Wall Ball 10ft/9ft 20/14# 1 minute of Double under RestContinue reading “Wednesday, 8/16/17”

Hyung (10min) Wingchun-Ming Ming Tao Self Defense (20min) Break fall practice Self Defense with targets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Floor Press 95/65 10 Ab-rolling on knees with a barbell 10 Pendlay rows 95/65 Scales for Ab-rolling: Ab-mat sit-ups   Floor press video: https://youtu.be/Rw48pWMs76o Barbell ab roll out video: https://youtu.be/IHizHgE_nF8Continue reading “Tuesday, 8/15/17”

Weightlifting CEC+Low hang Snatch  (1-1-1-1-1-1-1) Begin by Snatch Grip Count 3 seconds from the floor to the knee Back down(3 sec) from the knee to the floor Back up from the floor to knee (3sec) After a quick pause at the knee, perform a Low hang snatch (20min) Start at 55% of 1RM snatch andContinue reading “Monday, 8/14/17”

Gymnastics Metcon (No Measure) Rope climb practice (5min) Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 To learn more about White click hereContinue reading “Saturday, 8/12/17”

Weightlifting Muscle Snatch (2-2-2-2-2 Heavy double) (15min) Find the heaviest double Muscle Snatch in the time cap with minimum 5 rounds. Snatch (@85%x1x3) (12min) Metcon Squat clean ladder I (Time) For time, 12 Squat clean 95/65 9 Squat cleans 135/95 6 Squat cleans 155/115 3 Squat cleans 185/135 1 Squat clean 225/155 (14min)  

Hyung (10min) Taekeuk 3 Kicks & Strikes (20min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 50 Rising Kicks (A) 25 R front snap kicks 25 L front snap kicks 50 In-out crescent kicks (A) **(A)-Alternate legs every time