July 2017

Metcon (Time) 800m run 50 sit ups 50 lunges (no weight) 50 russian twist (45/25) 800m run

Clean + 2 jerks Work up two a heavy rep Metcon (Time) Buy in of: 5 squat cleans (205/135) 25 slam balls (35/60) 25 bx... Read More

Metcon (Time) 5 rounds 60 DU’s (MOD: 12 wall balls) 5 Ch2 Bars 10 pullups Today there is 2 Metcons. You will do this one ... Read More

Metcon (Weight) Over Head Squats 3X6 @65% If you don’t want to go over head then just do front squats Power Cleans (Unbroken & Touch... Read More

Push Press 5×3 (@75%) ACROSS Back Squat 3 rounds 5@75% 1@ 85% Emom: Metcon (No Measure) EMOM 6 mins Even: 10 HSPUS Odd: 15 kb... Read More

7/6/17 Chipp: Metcon (Time) 30 kbs (70/45) 20 toe2bar 10 db snatches (60/35) 15 kbs 10 toe2bar 5 db snatches  

Bench Press+Curls (Bro DAY) Bench + Curls  (3×10 (Then Max Bar Curls)) # rounds Bench Press 10 reps @ 70% + max curls (95/65) 10... Read More

Anniversary WOD/4th JULY Metcon Metcon (Time) 4 rounds 800m run 13 Pull ups 13 Box Jumps (20/24) 13 Thrusters (95/65) 13 burpees We opened up... Read More

Squat Clean Work up to a heavy 3 squats cleans Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power... Read More

2 cleans +1 Jerk @65% @70% @75% @80% (@83%)x3 Metcon (Time) 21-15-9 Snatch (65/95) Front Squat (65/95) Rest 1 minute 3-2-1 Power Cleans (135/185) Renegade... Read More