180911 Skill Overhead Squat (5 x 3) Metcon Metcon (Time) 9/11 memorial WOD: Buy in: 2001m run/row/ski Then… 9 rounds: 11 pull-up 11 thruster L1: DB L2: 45/35 L3: 75/55
180910
180910 Skill Bench Press (5 x 2) Metcon Metcon (Time) 5 rounds for time: (22min cap) 10 clean & jerk 10 wallball (20/14#) (wallballs increase by 10 each round: 10-20-30-40-50) L1: 45/35 L2: 135/95 L3: 165/125
180908
180908 Metcon Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
180907
180907 Skill Clean & Jerk Complex (Find 1 rep max) 1 deadlift + 1 power clean + 1 front squat + 1 jerk in 18 minutes Metcon Metcon (Time) *10*9*8*7*6*5*4*3*2*1* deadlift toes to bar * = 20 double under (L1: penguin jumps) L1: 95/65; knee-up or candlestick L2: 205/135 L3: 225/155
180906
180906 Skill Max Height Box Jump (Distance) Max Height Box Jump 15 minutes to establish. Metcon Metcon (Time) 5 rounds for time: 12 hang power clean 5/3 bar mup 400m run L1: 45/35; 12 pull-ups or ring row (6- jumping m-up); 500m row L2: 115/85 L3 135/95; 6/4 bar m-up
180905
180905 Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP; 20 (10/10) DB hang power snatch 20 air squat 20 sit-up Rest 5 minutes 12 minute AMRAP: 10/8 calorie ski 20 bar thruster (45/35) 20 second L-hold from the bar (L3: paralette) Rest 5 minutes 800m Run (Time) Max Effort 800m Run
180904
180904 Skill Back Squat (2×5 @ 60%, 2×4 @ 70%, 2×3 @ 80% ) Metcon Metcon (AMRAP – Reps) 4 rounds: 3 minute AMRAP: 400m row, then… 10 power snatch 6 burpees over the bar Rest 3 minutes after every round L1: 300m row; 45/35 L2: 105/75 L3: 500m row, 135/95 Athletes must complete row… Read more »
180903 – LABOR DAY
180903 – LABOR DAY Metcon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
180901
180901 Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: 22 min AMRAP 100 wallball 80 DB snatch 60 box jump 40 pull-up 20 pistol (L+R = 2)
180831
180831 Skill Sumo Deadlift (6 x 2) 4 x 12 hip extension or bar good morning Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6… Read more »