April 17, 2019 Strength: Push Jerk 5-4-3-2-1 *Start around 65-70% and build from there. Metcon: 5 minute AMRAP 10/7 Calorie Bike 12 Dumbbell Hang Clean & Jerk (50/35 ) (6R/6L) *Complete 6 reps on the Right, followed by 6 reps on the Left. Rest 3:00 5 minute AMRAP 10/7 Calorie Bike 12 Dumbbell Hang Snatch...Read More
April 16, 2019 Metcon: (For time) 1000m Row 100 Wall Balls (20/14) *10:00 cap Rest 3:00 1000m Run 50 Toes-to-Bar *10:00 cap Rest 3:00 1000m Ski 25 Power Cleans (185/125) *10:00 cap *Based on class sizes, athletes can start on any section due to availability of equipment. If athlete completes the workout within the time...Read More
April 15, 2019 Strength: Overhead Squat 5-3-5-3-5-3 *Use one weight for the sets of 5, then increase weight on each of the sets of 3. Metcon: (For time) In a 14:00 window complete: 50 Burpees to 6″ 400m Run 30 Squat Snatches (115/80) then, In the remaining time: Establish 1 Rep Max Squat SnatchRead More
April 13, 2019 REMINDER: For those interested in playing GOLF, we will be headed to the course shortly after the workout. We are playing at Mentel Memorial at 10:40, 10:48, and 10:56. Come out and join us in a great day of Golf, Fellowship, and Shenanigans. Team Warm up: 1000m Indian Run Partner/Team WOD In...Read More
April 12, 2019 Strength: Snatch A. Hang Power Snatch + Power Snatch (1+1) x 5 sets *Rest about 1:00 between sets then, B. 5 x 1 Power Snatch (building in weight) *Rest about 1:00 between reps Metcon: (For time) 10 to 1 of: Back Squat (95/65) Rx+(115/75) Push PressRead More
April 11, 2019 Today is HERO WOD Day. Remember to wear your RED, WHITE, and/or BLUE in honor of those who have served for us. Today we HONOR you Daniel Crabtree. Metcon: HERO WOD – “Daniel” For time: 50 Pull ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pull...Read More
