Month

August 2017
August 18, 2017 Gymnastics: A. Hanging Hollow Rocks 12 Rounds of: :20 on/:10 off B. Supine Rows (Barbell on Rack) 4 x 10 Strength: Squat Clean Wave EMOM x 12: Complete 1 Rep every minute Wave #1 60%-65%-70%-75% Wave#2 65%-70%-75%-80% Wave #3 70%-75%-80%-85% *For those in OnRamp: complete only 3 weight changes.  Wave #1 at...
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August 17, 2017 Metcon: 20 minute AMRAP 75 Double Unders 50 Wall Balls (20/14) 25 Pull ups Accessory: 2-3 Rounds (Not for time) 100ft Front Rack Kettlebell Carry (53/35) 15 Straight Leg Raises 20 Banded Tricep Press Downs
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August 16, 2017 Gymnastics: A. Weighted Dip Establish a 5-Rep Weighted Dip *If unable to do weighted dips, perform 3 sets of 10 regular dips. B. Weighted Back Extension 6 x 6 Metcon: 5 Rounds for time of: 10 Power Cleans (135/95) 200m Sprint 30 Abmat Sit ups Rest 1:00 between rounds. COMPETITIVE CROSSFIT CLASS...
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August 15, 2017 Strength: Back Squat Ladder 10 Reps @ 135/95 10 Reps @ 185/125 10 Reps @ 225/155 10 Reps @ 275/185 10 Reps @ 315/225 *Complete a 200m Run after each set of Squats.  Sets do not have to be unbroken, but try to if you can.  This is not for time.  Metcon:...
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August 14, 2017 Gymnastics: A. Ring Push ups 8 x :20 on/:10 off B. Toes-to-Rings 3 x 10 Strength: Jerk EMOM Complete 2 reps every minute till failure *Complete a minimum of 6 rounds.  Choose own starting weight.  Men add 10-20lb and Women add 5-10lb per minute. Metcon: 3 Rounds for time: 12 Front Squats...
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August 13, 2017 Rest Day. Get outside and enjoy your day.
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August 12, 2017 Partner WOD In teams of 2 complete the following: 20 minute AMRAP 1 mile Run (alternate every 400m) then, AMRAP remaining time: 2 Ring Muscle ups* 6 Burpees 10 Alternating Dumbbell Snatches (50/35) *Scaled = 6 Ring Dips Cash Out/Burner 3 Rounds: (follow-the-leader format) 250m Row 15 Toes-to-Bar *Partner 1 starts on...
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