Metcon:
-Start with an 800m Run-
21 Squat Snatch (95/135)
21 Dumbbell Thrusters (35/50)
-Run 400m-
15 Squat Snatch (95/135)
15 Dumbbell Thrusters (35/50)
-Run 400m-
9 Squat Snatch (95/135)
9 Dumbbell Thrusters (35/50)
-End with an 800m Run-
*24 minute cut-off*
Read MoreStrength:
5 Sets of-
Gymnastics Complex
4 Strict Pull-ups
4 Kipping Pull-ups
4 Bar Muscle-Ups
Metcon:
9 Minute Ladder
1 Deadlifts (245/365)
2 Box Jumps (24/30)
3 Kettlebell Swings (45/70)
*At least through 15 KBS to Rx*
Read MoreMetcon:
AMRAP X 20 minutes
10 Shoulder to Overhead (95/135)
10 Burpees Over the Bar
10 Ring Dips
*At least 7 Rounds to Rx*
Read MoreStrength:
5 x 5
Back Squats
Metcon:
30-20-10
12-9-6
Pistols
Power Cleans (125/185)
*10 minute cut-off*
Read MoreMetcon:
Event 10 Final WOD
“Quatrain”
10 Muscle-ups
30 Wallballs (14/20 @ 9/10ft)
50ft Handstand Walk
25ft Heavy Bag Carry
10 Muscle-ups
30 Wallballs (14/20 @ 9/10ft)
25ft Handstand Walk
25ft Heavy Bag Carry
10 Muscle-ups
30 Wallballs (14/20 @ 9/10ft)
50ft Heavy Bag Carry
*20 minute cut-off, you may finish this one. If we run out of bags or they are too heavy just carry a plate w a med ball on it or a couple plates, just something Heavy.*
Read MoreStrength:
Event 7
You have 7 minutes to establish a 1 Rep Max Clean and Jerk
Metcon:
Event 8 and 9
You have 6 minutes to complete
“Diane”
21-15-19
Deadlifts (155/225)
Handstand Push-ups
-Rest 3 Minutes-
Final Couplet
6 minutes to complete
6 Rope Climbs
30 Thrusters (80/115)
*Scores are time completed or reps at the end of 6 minutes.*
Read MoreSorry guys but I’m not feeling well today. Been up all night with something. There will be no 9 or 10 class. Darsi will cover noon and the afternoon. Sorry for the inconvenience.
Read MoreStrength:
Event 4
You will have 6 minutes to establish a 2 rep max Front Squat
*you can use a rack. Bar must be unloaded to start.*
Metcon:
Event 5
4 Rounds
50 Double-Unders
15 Power Snatch (65/95)
*10 minute cut-off*
Read MoreA lot of Bar work today so make sure you protect your hands. We have the WOD and dones for sale, 3 pairs for $5.
Metcon:
Event 3
For time
50 Chest 2 Bar Pull-ups
40 Toes 2 Bar
30 Clean and Jerks (145/205)
*20 minute cut-off. You are more than welcome to finish this after the cut-off but make sure you know your score is at 20 minutes because that is what we will go off of.*
Read MoreIn honor of the crossfit games coming and going, I’ve decided to pull some of my favorite events from the games and program them this week. I’ve modified a few of them slightly to accommodate us as a group whether it be weight or time cap or movements but most of them are pretty true to what you saw them doing a couple weekends ago. Now we don’t have the luxury of having judges to count your reps so I ask that you please be on your honor, guess what nobody cares that you can get done the fastest especially if you aren’t completing all the reps, there’s a certain amount of integrity to CrossFit and I ask that you try to live up to that. If you have trouble counting your own reps I’m sure someone who is in the gym can “judge” you if you ask them nicely : ). But I want this to be fun experience for all to try there best and get a little taste of what it might feel like to do these workouts. We’ll have a leaderboard so we can can track where everyone would land in points if the crossfit games were confine to just our Box!
Event 1
“1 Rep Max Snatch”
*In this event you will have 4 Attempts to complete the heaviest weight you can Snatch. These can be any type of Snatch (squat, power, split, Hang) doesn’t matter as long as it’s one motion Overhead, not stopping at the shoulders. How this will work is we’ll start the clock you’ll have 1 minute to complete your attempt so even if you miss you have the full minute to get it done, you may not however take weight off the Bar within that minute. You will then rest for 2 minutes before your next attempt. Even if you don’t complete the attempt before you can still try you next attempt, and you may remove weight for you next attempt but once you choose a weight for that attempt you must stay at that weight.*
Event 2
“2223 Intervals”
On 2 minutes off 1 minute, working time extends to 3 minutes in the 4th round
2 Rope Climbs
10/7 Cal Row
Max Overhead Squats (75/115)
*There is a 12 minute cap to this one so 4 Rounds and we are trying to complete 75 Overhead Squats as fast as possible. You will work for 2 minutes then rest for 1 until the final round where you will have 3 minutes to work. Once you hit 75 OH Squats your time stops. At the end of 12 minutes your score will be total number of Squats completed if you do not get to the 75.*
Read More