Monthly Archives: December 2017

Metcon Metcon (Time) For time, 200 Double unders Then, 50-40-30-20-10 Burpees Box Jumps 24/20″ Then 200 Double Unders (38min)

Weightlifting Clean and Jerk (@90%x1x3) (15min) 3 rounds of 1 Full squat clean + 1 Split jerk @ 90% of 1RM C&J Front Squat (@(11#+70% of 1RM FS)x2x3) (15min) 3 Rounds of 2 Front squats @ Apply 11# increase to 70% of 1RM FS Metcon Metcon (2 Rounds for reps) AMRAP 6 10 YTWs 5/2.5Continue reading “Friday, 12/15/17”

Metcon Metcon (Time) 2017 12 Days of Christmas 1- Clean & Jerk (185/135#) 2- Muscle Ups 3- Box Jumps (24/20) 4- Hang Squat Snatch (95/65#) 5- Bar Facing Burpees 6- Push Press (95/65#) 7- Pistols (Alternating) 8- Toe to Bar 9- Wall Ball (20/14#) 10- C2B Pullups 11- HSPU 12- Front Squats (185/135#) RX+ 225/150Continue reading “Thursday, 12/14/17”

Weightlifting Muscle Snatch+Snatch Balance  (@(5.5#+60% of 103% 1RM Snatch)x(2+2)x3) (18min) 3 Rounds of 2 Muscle snatches + 2 Snatch Balances @ Applied 5.5# increase to 60% of the cycle’s Snatch goal Snatch Pull (@100%x3, 103%x3, 105%x3 (out of 1RM Snatch)) (12min) Metcon Metcon (AMRAP – Reps) AMRAP 3 9 STO 135/95 6 Burpee over barContinue reading “Wednesday, 12/13/17”

Weightlifting Snatch (@(88% of 103% 1RM Snatch)x1x5) (15min) 5 Rounds of 1 Full Squat Snatch @88% of the cycle’s Snatch goal. Back Squat (@(80% of 102% of 1RM Squat)x3x3) (15min) 3 Rounds of 3 Back squats @ 80% of the cycle’s back squat goal Metcon Metcon (AMRAP – Reps) As teams of 2, AMRAP 13Continue reading “Tuesday, 12/12/17”

Video (15min) A Competitor’s Zone Prescription: Part 2 – Matt Chan (8:07) Gymnastics Metcon (No Measure) Muscle up progression (7min) Work on MU/MUA/MUT/Ring swing/T2R Metcon (AMRAP – Reps) EMOM 7 1 Muscle up Ring/Bar 1MU=2MUA=4MUT=4Ring rows+4Ring Dips Metcon Metcon (Time) For time, Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18Continue reading “Monday, 12/11/17”

Video (15min) “A Competitor’s Zone Prescription Pt.1” 9:01 – Matt Chan Metcon Metcon (AMRAP – Reps) Part A. Tabata “Bottom to bottom” Squat. Post the lowest rep for the score (4min) 1-Mile Run (Time) Max Effort 1-Mile Run (21min) **Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat isContinue reading “Saturday, 12/9/17”

OPEN GYM Today due to prep for Holiday Party tonight Come in for any make up WOD you missed this week or earlier. OPEN GYM HOURS 5:30am-9:30am 4pm-6pm Happy Holidays!  

Weightlifting Clean and Jerk (@85%x1x4) (15min) 4 Rounds of Full squat clean and split jerk Front Squat (@70%x3x3) (15min) 3 Rounds of Front squat triple @70% of 1RM Front Squat **If you don’t have 1RM Front Squat, use 87% of Back squat as your 1RM Front squat. Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155#Continue reading “Thursday, 12/7/17”

Meso cycle, Snatch & Back Squat. (12/4/17-1/6/18) This cycle goals: Snatch 103% Back Squat 102% Weightlifting Muscle Snatch+Snatch Balance  (@(60% of 103% of 1RM Snatch)x(2+2)x3) (15min) 3 Rounds of 2 Muscle Snatch + 2 Snatch Balance @ 60% of your Snatch Goal for this cycle. Metcon Metcon (Time) For time, 7 Rounds of 5 HandstandContinue reading “Wednesday, 12/6/17”