April 30, 2016

12565383_10153819741820750_4128898447532548987_nMETCON:  PARTNER WOD-TEAMS OF 2
For time:
1000 meter row
30 deadlifts 225/153#
30 deadlifts 185/123#
30 deadlifts 133/93#
250 meter run
30 power cleans 133/93#
30 power cleans 115/73#
30 power cleans 95/63#
250 meter run
30 push press 95/63#
30 push press 75/53#
30 push press 45/33#
1000 meter row
*1 working, 1 resting

Post time to comments.

April 29, 2016

March 2014 115METCON
Every 6 minutes for 36 minutes (6 sets) complete:
– 600 meter run
– 25 sit-ups (Adv. weighted sit-ups 25/15#–you may anchor your feet if you are doing this advanced)
– 20 push-ups

Post results to comments.

April 28, 2016

12419093_10205600273197923_6826789782039160734_oSTRENGTH
Back squat (week 3 of 12):
4 reps at 65% of your 1RM
4 reps at 70%
5 sets of 4 reps at 80%

METCON:  PARTNER WOD
12 minute ladder of:
Wall balls 20/14# (Adv. 30/20), 10/9′
Kettlebell swings 53/35# (Adv. 70/53)
Pull-ups (Adv. chest to bar)
*Up By 5’s (5 wall balls, 5 kettlebell swings, 5 pull-ups, 10 wall balls, 10 kettlebell swings, 10 pull-ups, 15 wall balls, 15 kettlebell swings, 15 pull-ups, and so on….)
*Only 1 partner may work at a time.

Post results to comments.

April 27, 2016

12573722_10153819740175750_6081057758849461289_nSTRENGTH
Every 2 minutes for 10 minutes of:
3 touch and go squat snatches using 70-85% of your 1RM

METCON
21-15-9 reps for time of:
-Front squats 155/103# (Int. 115/73, Adv. 185/123)
-Ring dips
-400 meter run after each round

Post load and time to comments.

April 26, 2016

12471869_10205600243797188_3620502899174199563_oSTRENGTH
EMOTM for 7 minutes of:
5 strict press 115/73# (Int. 75/50, Adv. 135/93)
AMRAP strict press on your 8th minute
*Compare to 4/13/16.  If you got more than 6 reps on your last minute, increase weight.  If you got less than 3 reps, decrease your weight.

METCON:  “CHIPPER”
AMRAP 16 minutes of:
100 double unders
50 box jumps 24/20″
40 toes to bar
30 power cleans 135/93# (Int. 95/63)
20 push press 135/93# (Int. 95/63)
10 burpee chest to bar pull-ups (Adv. burpee muscle-ups)

Post total presses completed on your 8th minute and total reps to comments.

April 25, 2016

988589_1024144964263969_1723163768873997757_nSTRENGTH:  MASTERS QUALIFIER EVENT 2
Deadlift 1-1-1-1-1 reps
*You will have 20 minutes.

METCON:  MASTERS QUALIFIER EVENT 1
21-15-9 reps for time of:
Calorie row
Thrusters 95/63#
*8 minute time cap

Compare deadlift 1RM to 12/23/15.
Post load and time to comments.

April 24, 2016

12493434_10205600303958692_5485744764221556701_oMETCON:  RIVER-TO-RIVER RELAY (CFM STYLE)
In teams of 4, complete for time:
Run 200 meter w/ med ball 20/14# (one at a time)
Run 200 meter w/ kettlebell 53/35# (one at a time)
Run 200 meters carrying partner (one at a time)
Run 1000 meters (all)
*There will be burpees performed during each rest period.

Post time and total burpees to comments.

April 23, 2016

_MG_7064METCON
AMRAP 16 minutes of:
20 deadlifts 185/123#
30 knees to elbows
40 wall ball shots 20/14#, 10/9′

Post rounds and reps to comments.

April 22, 2016

1658406_10205600299878590_5319092665137628280_oMETCON
Every 8 minutes for 32 minutes (4 sets) of:
Run 800 meters
10 Bench Presses (these do not need to be unbroken)
10 burpee box jump overs 24/20″

Post results to comments.

April 21, 2016

12472270_1027584813996766_7373288049400010856_nMETCON
10-9-8-7-6-5-4-3-2-1 reps for time of:
Power cleans 135/93#
Handstand push-ups
*100 meter run after each set

Post time to comments.