February 8, 2016

_MG_7012STRENGTH
Every 90 seconds for 15 minutes complete:
2 squat cleans + 3 split jerks

METCON
For time:
1000 meter row
75 kettlebell swings 53/35#
50 wall balls 20/14#, 10/9′

Post max load and time to comments.

February 7, 2016

12466311_10205600275317976_5983368397234500121_oMETCON
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Power cleans 135/93#
Box jump overs 24/20″
Run 600 after completing your last Power Clean, then
1-2-3-4-5-6-7-8-9-10 reps of:

Med ball sit-ups 20/14#
Wall ball shots 20/14#, 10/9′

Post total time to comments.

February 6, 2016

_MG_6915METCON:  PARTNER WOD-TEAMS OF 2
20 minutes to complete, with 1 working/1 resting:

20 thrusters (115/73)
20 burpees over the bar
20 box jumps (24/20)

30 thrusters (95/63)
30 burpees over the bar
30 box jumps 

40 thrusters (75/53)
40 burpees over the bar 
40 box jumps

50 thrusters (45/33)

Max calorie row with remaining time.

Post total calories rowed to comments.

February 5, 2016

IMG_5069

“Bro Strength”
EMOTM for 12 minutes of:
Minute 1:  5 bench press, unbroken + 5 ring dips
Minute 2:  8 strict barbell curls

“TABATA”
Back squats 95/63# (Int. 45/33)
Sit-ups
Pull-ups
Kettlebell swings 53/35#

Post load and total reps to comments.

February 4, 2016

_MG_7154STRENGTH/SKILL
EMOTM for 12 minutes of:
Minute 1:  5 hang squat cleans, unbroken (as heavy as possible)
Minute 2:  8 handstand push-ups (Try to make these as hard as possible, i.e. strict or deficit if possible)

METCON
21-15-9 reps for time of:
Deadlifts 225/153# (Int. 185/123)
* 60 double unders after each round

Post load and time to comments.

February 3, 2016

katieMETCON
For time:
500 meter row
30 toes to bar
20 power snatches 115/73#
500 meter row
30 box jump overs 24/20″
20 shoulder to overhead
500 meter row
30 burpees
20 ring dips

Post time to comments.

February 2, 2016

_MG_7017

SKILL
Toes to Bar Kip efficiency
*We will spend 10-15 minutes practicing toes to bar progressions and working on becoming more efficient at toes to bar

METCON
3 rounds, SLOWLY, of:

21 overhead squats 95/63#
30 sit-ups (Adv. GHD sit-ups)
30 back extensions
*Take your time and perform each rep slowly and methodically.

February 1, 2016

12540970_10153819741125750_1705655865591885678_nSTENGTH
Power clean and jerk 1-1-1-1-1 reps
*You will have 15 minutes.

METCON
3 Rounds for time:
400m. Run
15 Pullups
9 Clean and Jerks using 80% of your 1RM

Post load and time to comments.

January 31, 2016

12489190_10205600273997943_1036283977020421778_oMETCON
For time:
1000 meter run
50 double unders
25 thrusters 95/63#
400 meter run
50 double unders
25 power cleans 95/63#
200 meter run
50 double unders
25 push press 95/63#

Post time to comments.

January 30, 2016

12553031_10207232679648381_3496302416800399013_nMETCON:  PARTNER WOD
For time:
10 100-meter sprints carrying medicine ball 20/14#
50 hang power cleans 115/73#
50 calorie row
50 pull-ups
50 front rack lunges 115/73#
50 med ball situps 20/14#
10 100-meter sprints carrying medicine ball

Post time to comments.