Monthly Archives: June 2019

SOS

SOS Metcon Metcon (Time) 5 RFT 15/12 Cal bike30 GHD Sit ups round 110 Back Squat @ 60% round 28 back squats @ 65% round 36 back squats @ 70% round 44 back squats @ 75% round 52 back squats @ 80%

Categories: wod

Partner Saturday!

Partner Saturday! Happy Birthday Angie & Nico 🙂 Running @ 6am – Juanita Cookie Trail Fullerton Metcon Metcon (Time) 6 Rounds:800m Run21 Toes to Bar30 Dumbbell Power Snatches (50/35) Team of 2

Categories: wod

Deload Week!

Deload Week! Friend Friday! Bring in a friend to any class today for FREE! Weightlifting Hang Squat Clean and Jerk Squat Clean and Jerk On the 1:30 x 7 Sets:30 Double-Unders2 Hang Squat Cleans1 Split Jerk Set #1 – 60%Set #2 – 65%Set #3 – 70%Set #4 – 75%Sets #5+6+7 – Build to a moderate […]

Categories: wod

Deload Week!

Deload Week! Metcon Metcon (Time) White board WOD

Categories: wod

Deload Week!

Deload Week! Open Gym 2-4pm Weightlifting Overhead Squat (7×1) 7 Sets of 1 Rep In each, there are (4) pauses, each for a single second.Pause #1 – 1/4 of the way down (quarter squat)Pause #2 – Halfway down (parallel)Pause #3 – Absolute bottom of squatPause #4 – Halfway up (parallel) Set #1 – 40% of […]

Categories: wod

Deload Week!

Deload Week! Open Gym 2-4pm Weightlifting Hang Power Clean On the 1:30 x 5 Sets:1 Hang Clean Pull1 Hang Clean High Pull2 Hang Power Cleans Set #1 – 50% of 1RM CleanSet #2 – 55% of 1RM CleanSets #3+4+5 – 60% of 1RM Clean Metcon Metcon (3 Rounds for reps) AMRAP 4:0027 Hang Power Cleans […]

Categories: wod

Deload week

Deload week Weightlifting Front Squat (5×2) Tempo 5 sec down, 3 sec hold regular stand Metcon Metcon (Time) 1000m run or 1500m row50 thrusters 65/4530 CTB pull-ups

Categories: wod

SOS

SOS Metcon Metcon (Time) 5 RFT 15/12 Cal bike30 GHD Sit ups round 110 Back Squat @ 60% round 28 back squats @ 65% round 36 back squats @ 70% round 44 back squats @ 75% round 52 back squats @ 80%

Categories: wod

Partner Saturday

Partner Saturday Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3, AMRAP 30:7/5 Calorie Assault Bike10 Medball Squat Jumps (30/20)5 Power Clean and Jerks 1st 6 Rounds – 95/652nd 6 Rounds – 115/853rd 6 Rounds – 135/954th 6 Rounds – 155/105 Parters cycle through full rounds, one at a time. Weights climb every (6) […]

Categories: wod

Friend Friday

Friend Friday Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

Categories: wod