May 23, 2015

sept 13 032METCON
Tabata:
Wall balls 20/14#, 10/9′
Kettlebell swings 53/35#
Box jumps 24/20″
Row (for calories)

Post total reps to comments.

May 22, 2015

OLYMPUS DIGITAL CAMERACome by at noon today for our WOD with Warriors event with Team RWB!

“21 Guns”
AMRAP 21 minutes of:

400 meter run (500 meter row may be substituted for the run)
21 push-ups
21 box jumps (24″/20″)
15 burpees
9 pull-ups

Post rounds & reps to comments.

May 21, 2015

March 2014 025STRENGTH
Front squat:
5 sets of 5 at 75% of your 1RM

METCON
For time:
100 double unders
50 wallball shots 30/20# (Int. 20/14), 10/9′
40 chest-to-bar pull-ups (Int. banded)
30 burpees
20 kettlebell swings 70/53# (Int. 53/35)
*20 minute cut off

Post time to comments.

May 20, 2015

IMG_9357STRENGTH
Every 90 seconds, for 15 minutes (10 sets) of:
Snatch (Int. power snatch) x 1.1 (rest 10 seconds between singles)
*Sets 1-2:  55-65% of 1RM
*Sets 3-4:  65-75%
*Sets 5-6:  75-85%
*Sets 7-8:  85-95%
*Sets 9-10:  95%+

METCON
For time:
Run 1 mile

Compare 1 mile run to 5/6/15.
Post time to comments.

May 19, 2015

1392096_879589625398300_6020778964378707991_nMETCON:  PARTNER WOD
In teams of 3 complete, with only one partner working at a time,
50-40-30-20-10 reps for time of:

Toes to bar (Int. high knees)
Handstand push-ups (Int. push press)
Box jump overs 24in./20in
Power cleans 135/93# (Int. 95/63)

Post time to comments.

May 18, 2015

fifSTRENGTH
Back squat:
3 sets of 10 at 80% of your 1RM

METCON
For Time:

4 Rounds of:
10 pull-ups (Adv. 6 muscle-ups)
10 front rack lunges 115/73# (Int. 95/63, Adv. 135/93)
10 over the bar burpees
Then immediately,
600m. Run

Post time to comments.

 

May 17, 2015

IMG_20141122_190741METCONRegionals Event #3
For time:
1 mile run
50 overhead squats 135/93#
100 GHD sit-ups
150 double-unders
50 sumo deadlift high pulls 135/93#
100 box jump overs 24/20″
*Time cap: 26 minutes

Post time to comments.

May 16, 2015

FullSizeRender.jpgMETCON:  PARTNER WORKOUT
AMRAP 26 minutes of:
Partner A:  400 meter run

Partner B:  Hang power clean and  jerks 135/93# (Int. 95/65)
Switch and repeat.
*Score is reps of clean and jerks.

Partner A:  400 meter run
Partner B:  Burpees over the bar
Switch and repeat.
*Score is burpees.

Partner A:  400 meter run
Partner B:  Pull-ups
Switch and repeat.
*Score is pull-ups.

Partner A:  400 meter run
Partner B:  GHD sit-ups (Int. abmat sit-ups)
Switch and repeat.

*Score is sit-ups.

If above is completed in less than 26 minutes start over and continue until time cap.

Post total reps to comments.

May 15, 2015

10986504_10206302835232298_637978997364422726_nSTRENGTH
Strict press 1-1-1-1-1 reps

METCON
Every 90 seconds for 15 minutes (10 sets) of:
5 hang cleans, unbroken (as heavy as possible)
10 hand release push-ups

Compare strict press 1RM to 12/3/14.
Post load and weight used for metcon to comments.

May 14, 2015

11025127_10204736990443235_5772659037335128513_nSTRENGTH
Front squat
5 sets of 5 at 70% of your 1RM
*3 second pause at the bottom of each squat

METCON
3 Rounds for Time:
50 Double Unders
25 Wall Balls 20/14#
15 Toes to Bar
250m. Run

Post time to comments.