Monthly Archives: November 2019

Partner WOD

Partner WOD Metcon Metcon (Time) For Time (40 Minute Cap):800 Meter Run800 Med Ball Run (30/20)60/40 Calorie Assault Bike40 Dumbbell Box Step-Overs (24/20)40 Dumbbell Thrusters40 Dumbbell Devil Presses40 Dumbbell Thrusters40 Dumbbell Box Step-Overs (24/20)60/40 Calorie Assault Bike800 Med Ball Run (30/20)800 Meter Run Dumbbells: (50’s/35’s)

Categories: wod

Black Friday

Black Friday Open Gym from 8-10:30Classes at 8:30 and 9:30 only Weightlifting Bench Press (Build to heavy set of 5) 20 Min **Warm up deadlift while resting from bench Metcon Metcon (Time) For Time:1k Row/Ski 40/30cal bike, 1 Rope Climb, 2 Deadlifts1k Row/Ski 40/30cal bike, 2 Rope Climbs, 4 Deadlifts1k Row/Ski 40/30cal bike, 3 Rope […]

Categories: wod

Happy Thanksgiving!

Happy Thanksgiving! Class times 7am and 8am ONLY Metcon Metcon (Time) In teams of 2: 2k Row or 4 mile Assault Bike into… 120 pull-ups200m run together100 AKBS 53/35200m run80 burpees200m run60 ball pass sit-ups 20/15200m run40 Box Jumps 24/20200m run20 EACH ground to OH 135/95200m run directly into…. 2k Row or 4 mile Assault […]

Categories: wod

CrossFit

CrossFit Weightlifting Power Snatch Complex – On the 2:00 x 5 1 “3-Pause” Power Snatch1 Power Snatch 50-60% Metcon Metcon (5 Rounds for reps) AMRAP 39/6 Cal Bike12 Power Snatch 75/55 Rest 3 Min AMRAP 39/6 Cal Bike8 Power Snatch 95/65 Rest 3 AMRAP 39/6 Cal Bike4 Power Snatch 115/80 Rest 3 AMRAP 39/6 Cal […]

Categories: wod

CrossFit

CrossFit Weightlifting 3-Pause Power Clean 6 Sets of 2:3-Pause Power Clean Each pause lasts 2 seconds:Pause #1 – Knee LevelPause #2 – Jumping PositionPause #3 – Receiving Position Set #1 – 60%Set #2 – 65%Sets #3+4+5+6 – Build to a heavy. 2nd power clean without a pause Metcon Metcon (Time) 3 Rounds:400 Meter Run10 Power […]

Categories: wod

CrossFit

CrossFit Weightlifting Back Squat (Build to a heavy set of 5) 20 Min to get heavy set of 5 Front Rack Lunge 3 Giant Sets:14 Front Rack Step Back Lunges 115/8521 Glute Bridges Rest 2 Minutes Between Sets Metcon Metcon (Time) 3 Rounds:100 Double Unders10 Dumbbell Squat Snatches 60/40 Cap: 10 min

Categories: wod

SOS

SOS Metcon Metcon (3 Rounds for reps) AMRAP 4:21/15 Calorie Row21 Kettlebell Swings (53/35)21 Thrusters (75/55) Rest 4 Minutes AMRAP 4:15/10 Calorie Row15 Kettlebell Swings (53/35)15 Thrusters (95/65) Rest 4 Minutes AMRAP 4:9/6 Calorie Row9 Kettlebell Swings (53/35)9 Thrusters (115/75) Score is total reps across the three rounds, where we’ll enter three separate scores (system […]

Categories: wod

Partner WDD

Partner WDD Metcon Metcon (Time) For Time:1600 Meter Run (42 Hang Power Snatches (95/65)42 Burpee Box Jump Overs (24/20)800 Meter Run30 Hang Power Snatches (95/65)30 Burpee Box Jump Overs (24/20)400 Meter Run18 Hang Power Snatches (95/65)18 Burpee Box Jump Overs (24/20) Only one person works at a time. Split the runs into intervals.

Categories: wod

CrossFit

CrossFit Weightlifting Front Squat On the Minute x 9:1 Tempo Front Squat Tempo:* 5 Seconds Down* 2 Second Pause* Aggressively Stand Sets 1-3: 60%Sets 4-6: 64%Sets 7-9: 68% Metcon Metcon (AMRAP – Reps) 3 Rounds:1 Minute Wallballs (20/15)1 Minute Alternating Dumbbell Snatches (50/35)1 Minute Box Jumps (24/20)1 Minute Single Arm Dumbbell Clean & Jerks (50/35)1 […]

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Free Friend Thursday

Free Friend Thursday Metcon Metcon (Time) 4 Rounds:500 Meter Row25 AbMat Sit-ups Directly Into… 4 Rounds:25/20 Calorie Assault Bike15 Burpees

Categories: wod