Monthly Archives: November 2018

Metcon Metcon (Time) 10 rounds with a 2 minute rest in between, of any (or any combination) of: Run 400 meters OR Row 500 meters OR Bike 1000 meters (0.8mile) Post your choice of exercises and times of each round to comments. (45min)

Weightlifting Clean and Jerk (@93%x1x3) (15min) Front Squat (@98%x1x1) (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 HSPU 10 Front rack Walking Lunges 95/65

Weightlifting Power Clean (Low Blocks@(80%+Increasement)x1,then Drop set 2×2) (15min) Increase 5.5# if work set is below 242# Increase 5.5# if work set is below 176# Drop set 2×2 @ (-22#) Metcon Metcon (AMRAP – Rounds and Reps) Mod “Tiff” On a 25 minute clock, Row 3000m then, Perform as many rounds as possible of 11Continue reading “Wednesday, 11/28/18”

Gymnastics Metcon (No Measure) EMOM 8 Even Min – 4 L-sit Ring pull-up (false grip) Odd min – 4 Ring Dips Metcon (No Measure) Muscle up practice (10min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 19 3 Muscle Ups 200m Row 6 Burpee Box Jump Over 20″ (Jump over the box without touching it)Continue reading “Tuesday, 11/27/18”

Weightlifting SNATCH PULL + 2 LOW HANG SNATCHES (@65%x(1+2)x3) (15min) 3 rounds of 1 Snatch Pull + 2 Low Hang snatch snatches @65% of 1RM Snatch Back Squat (@80%x2x3) (15min) Metcon Metcon (Time) For time, 30 Snatches 155/105 (11min)

Metcon Metcon (AMRAP – Rounds and Reps) As teams of 2 AMRAP 40 Partner 1 – 500m Row Partner 2 – 12 Burpees When the bupeer finishes the assigned number of reps, s/he rests until the rower finishes 500m. Post total finished rounds + extra burpees

All the classes are canceled, and we will have a post turkey wod at 1pm Metcon Thanksgiving Sample Platter (Time) For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings Then, 3 Rounds of: 15 Box Jumps 15 Knees-to-Elbows Then, 2 rounds of:Continue reading “Friday, 11/23/18”

Weightlifting Power Clean (From the Blocks @80%x1x1, then Drop set 2×2 ) (15min) For Drop Sets 2×2, decrease weight by 15kg (33#) down if work single is above 110kg (242#). For Drop Sets 2×2, decrease weight by 10kg (22#) down if work single is below 110kg (242#). Target 5kg (11#) increase / week if workContinue reading “Wednesday, 11/21/18”

Its Holiday photo shoot day!! Come back tonight at 6:30pm for being a part of our Holiday card this year. Wear your christmas socks! Weightlifting SNATCH PULL + 2 LOW HANG SNATCHES (@60%x(1+2)x4) (15min) Back Squat (@75%x3x3) (15min) Metcon Metcon (Time) For time, 15 Push press 5 Rope Climb 12 Push press 4 Rope climbContinue reading “Tuesday, 11/20/18”

Metcon Metcon (AMRAP – Reps) EMOM 7 13/11 Cal Row Metcon (8 Rounds for reps) On a 8minute running clock, perform 1minute each of: Squats Push-ups Box Jump 20″ Pull-ups Inverted Burpees WB shots 10/9ft 20/14# Burpees Double unders Post reps completed for each exercise (8min) Metcon (No Measure) NFT 3 Rounds of 10 HangingContinue reading “Monday, 11/19/18”