Monthly Archives: December 2017

Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups No time cap If you don’t have double unders, 25-20-15-10-5 Double under attemps

Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups **No time cap. If you don’t have pull-ups, do band strict pull-ups

Metcon Isabel (Time) For Time:  30 Snatches, 135# / 95# ** No time cap, finish it. 30 full squat snatches

Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Jumping pull-ups for pull-ups if you don’t have pull-ups

WE ARE CLOSED MERRY CHRISTMAS!!!

NO WOD SATURDAY OPEN GYM 9am-10am

Video (15min) “A competitor’s Zone preparation” – pt.2 by Matt Chan Metcon Metcon (AMRAP – Reps) EMOM 12 Min 0,3,6,9 – 8 Handstand Push-up Min 1,4,7,10 – 10 Strict Toe 2 Bar Min 2,5,8,11 – 10 Plate crunch 35/25 112 reps if you don’t miss any Metcon (AMRAP – Rounds and Reps) AMRAP 14 1Continue reading “Friday, 12/22/17”

Weightlifting Clean and Jerk (@93%x1x3) (15min) 3 Rounds of 1 Full squat clean & 1 Split jerk Front Squat (@(22#+70%)x2x3 ) (15min) 3 Rounds of 2 reps of Front squat @ 22# + 70% of 1RM FS Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 7 Deadlift 315/225 20m Sprint 14 Pistols 21 DoubleContinue reading “Thursday, 12/21/17”

Weightlifting Muscle Snatch+Snatch Balance  (@(11#+60% of 103% 1RM Snatch)x(1+2)x3) (15min) 3 Rounds of 1 Muscle Snatch + 2 Snatch Balances @ 11# increase to 60% from this cycle’s Snatch goal Metcon Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400mContinue reading “Wednesday, 12/20/17”

Weightlifting Snatch (@(90% of 103% 1RM Snatch)x1x4) (15min) 4 Rounds of 1 Full squat snatch @ 90% of the cycle’s Snatch goal Back Squat (@(90% of 102% 1RM)x2x1, then @82%x3x1) (15min) 1 Round of 2 reps of Back Squat @ 90% of this cycle’s Back squat goal, then 3 reps @ 82% Metcon Metcon (Time)Continue reading “Tuesday, 12/19/17”