Monthly Archives: September 2019

Max out MONDAY

Max out MONDAY Gymnastics Metcon (Time) 5 Sets, Not For Time:60 Unbroken Double Unders 10 min cap Metcon Metcon (Time) 21-15-9:Squat Snatch (95/65)Pull-Ups Once completed move directly into building to a heavy single snatch (Power or Squat) until the 20 min mark RX+ C2B Weightlifting Snatch (Heavy single)

Categories: wod

SOS

SOS Metcon (For Time) Metcon (Time) 5 RFT400m Run20 Front Rack Lunge 95/6510 Clusters 95/6510 Bar Facing Burpees

Categories: wod

Partner WOD

Partner WOD Metcon Metcon (Time) Teams of 3For Time60 Clean and Jerks (135/95)400 Meter Team Run10 Rope Climbs400 Meter Team Run100 Bar Facing Burpees400 Meter Team Run10 Rope Climbs400 Meter Team Run60 Clean and Jerks (135/95)

Categories: wod

CrossFit

CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16:12 Hang Power Cleans (135/95)12 Burpee Box Jump Overs (24/20)12 Push Jerks (135/95)12 HSPU RX+ Weight 155/105 Metcon (Time) 3 Sets For Time:20/15 Calorie Assault Bike15 Deadlifts (225/155)15 GHD Rest 2 Minutes Between Sets

Categories: wod

FREE FRIEND THURSDAY

FREE FRIEND THURSDAY Metcon Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP2 TGU per arm 44/2615 KB Front Rack Lunge 44/2630 AbMat Sit-ups45 Air Squats60 DU12/9 Cal Bike

Categories: wod

CrossFit

CrossFit Weightlifting Front Squat On the 2:00 x 5 Sets:Set 1: 6 Reps @ 70%Set 2: 4 Reps @ 78%Set 3: 2 Reps @ 84%Set 4: 4 Reps @ 78%Set 5: 6 Reps @ 70% Metcon Metcon (Time) 3 Rounds:30/20 Calorie Row15 Pull-ups Directly Into… 3 Rounds:20 Alternating Dumbbell Snatches (50/35)15 Thrusters 75/55 RX+ C2B […]

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) 5 Rounds:400 Meter Run30/24 Calorie Row30 Wallballs (20/14)

Categories: wod

CrossFit

CrossFit Gymnastics Metcon (Time) 5 Sets, Not for Time:40 Unbroken Double Unders Goal is to go unbroken. If you fail at 20 you start over. 10 min Cap. Weightlifting Power Snatch (complex) On the 2:00 x 5 Sets:1 Hang Power Snatch2 Power Snatches3 Overhead Squats Set 1: 60%Set 2: 65%Sets 3-5: Build to a Heavy […]

Categories: wod

SOS

SOS Metcon Metcon (Time) 10/7 Cal Bike20 Deadlifts 185/13510/7 Cal Bike20 Power Cleans 155/11510/7 Cal Bike20 S2O 135/9510/7 Cal Bike20 Power Snatch10/7 Cal Bike20 S2O10/7 Cal Bike20 Power Cleans10/7 Cal Bike20 Deadlifts10/7 Cal Bike

Categories: wod

PARTNER WOD

PARTNER WOD BBQ at 11am today Bring your fave dish to share! Metcon Metcon (Time) 40 rounds4 power cleans 115/855 push press6 box jumps 30/24

Categories: wod