Monthly Archives: May 2018

Weightlifting Power Snatch (@(60%+5.5#)x2x4) (15min) Metcon Metcon (Time) For time, using a single dumbbell 50/35 10 Weighted pull up 40 Overhead lunges 10 Weighted pull up 30 Snatches alternating arms 10 Weighted pull up 20 Overhead squats, 10 each arm 10 Weighted pull up 10 TGU 10 Weighted pull up (28min) Sacling 35/25 Weighted pullContinue reading “Thursday, 5/31/18”

Weightlifting Snatch (Singles@82%, 87%, and 92%) (18min) Back Squat (@(86%+5.5#)x2x3) (15min) Metcon Metcon (AMRAP – Reps) AMRAP 7 15 Overhead squats 115/85 9 Box Jumps 30/24 6 Triple Unders If you have 21 or more unbroken DUs, do TUA. Or Do DUs or DUAs

Weightlifting Clean and Jerk ((1+1)@85%, 90% and 95% ) (15min) Front Squat (Single@(92%+5.5#)x1, then Drop sets 2×1(-22#)) (10min) Metcon Metcon (Time) 2 Rounds for max reps of 2 minutes of Shoulder Press 135/95 Rest 1 min 2 minutes of Front squats 225/145 Rest 1min 2 minutes of Deadlift 315/215 Rest 1min (18min) Scaling options: Intermediates:Continue reading “Tuesday, 5/29/18”

We have only one class for Memorial day Murph today @9am Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan JuneContinue reading “Monday, 5/28/18”

Metcon Ship (Time) 9 Rounds for time of: 7 Squat Cleans, 185# 8 Burpee Box Jumps, 36″ In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008 To learn more about Ship click here (40min) 125#/26″ for females

Weightlifting A: Power Snatch (@60%x2x5) (15min) B: Back Squat (@86%x2x3) (15min) Metcon Metcon (Time) For time, 21-15-9 reps of Deadlift 225/155 Thruster 95/65 (14min)

Gymnastics Metcon (Distance) Deficit Handstand Push-ups 3-3-3-3-3 add the height each round (10min) Metcon A: Metcon (AMRAP – Reps) EMOM 7 13 Wall Ball shots 10ft/9ft 20/14#  then AMRAP DU Score = Total DU – Any missed WB shot. B: Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Handstand push-ups 100m Run 10m =Continue reading “Thursday, 5/24/18”

Weightlifting Snatch (@82%x1x5) (18min) Metcon Metcon (Time) For time, 10 Overhead squats 135/95 10 Box Jump over 24/20 10 Thrusters 95/65 10 Power Clean 185/125 10 Toe to bar 10 Burpee Muscle ups 10 Toe to bar 10 Power Clean 185/125 10 Thrusters 95/65 10 Box Jump over 24/20 10 Overhead squats 135/95 (27min)

Weightlifting A: Clean and Jerk (2 Cleans + 1 Jerk @74%, 83%, and 90% of 1RM C&J) (15min) Post your heaviest weight for the score. 2 Squat cleans + 1 Split Jerk B: Front Squat (Work up to a single @92% then Drop sets 2×1@(-22#)) (15min) Post your heaviest weight Metcon Metcon (Time) For time,Continue reading “Tuesday, 5/22/18”

Metcon A: Metcon (No Measure) EMOM 16 Minute 0,4,8,12 – 7 Box assisted kipping (Regular kip/Butterfly kip) Minute 1,5,9,13 – 7 Hanging Kicks Minute 2,6,10,14 – 7 Pull-ups Minute 3,7,11,15 – Push up 15/12 B: Metcon (No Measure) Not for time, 15 Rope Climbs (8min) 1 Rope Climb = 2 Towel Pull-ups C: Metcon (AMRAPContinue reading “Monday, 5/21/18”