Category Workouts

21
Nov

WOD 11.22.2014

Skillwork Perform 50 reps of the Snatch with light weight, for quality. Metcon 21,18,15,12,9,6,3 Dumbbell Snatch (50/35) Pushups RX+: 70/50 Post results to Wodify.

20
Nov

WOD 11.21.2014

Metcon Hang Clean 5×2 Press 5,5,5+ Metcon With a 12-minute clock: Row 1k, then.. AMRAP 7 Push Presses (115/80) 7 Pullups Post results to Wodify.

19
Nov

WOD 11.20.2014

Metcon 2 rounds for time: Run 800m 15 Pistols 30 Burpee Pullups 45 USA KB Swings (53/35) 60 Walking Lunges Rest two minutes between rounds. Post results to Wodify.

18
Nov

WOD 11.19.2014

Strength Back Squat 5,5,5+ Chinup 5,5,5+ Metcon EMOM 10: Max Ring Dips Max Strict Toes-to-Bar or Ab Wheel No score for metcon. Just pick a number for each movement and try to hold it for each minute (Example: 3 ring dips and 2 ab wheels.)

17
Nov

WOD 11.18.2014

Metcon At 00:00 20-minute AMRAP: 40’ Bear Crawl 20 Pushups 40’ Crab Walk 20 Jump Squats 40’ Burpee Broad Jumps 20 Mountain Climbers At 20:00 10 minutes to establish max Hang Clean. Post results to Wodify.

16
Nov

WOD 11.17.2014

Main Site Monday: October 23, 2001 AMRAP 30 mins: 5 Front Squats 1 Muscle-Up 15 Box Jumps (20) RX: 3/4 BW RX+: BW Front Squat Scaled MU: 3 ring dips / 3 ring rows Post rounds and reps to Wodify. How to Kick a Guy in the Balls: An Illustrated Guide Congrats to everyone who …

14
Nov

WOD 11.15.2014

Strength EMOM 8: Power Snatch, 2 reps Progressive load. Metcon 12-minute AMRAP: 5 Pullups 10 Pushups 15 Squats 20 Situps Post results to Wodify. Step Up for Special Olympics is TOMORROW! Join us on Sunday for an awesome event!

13
Nov

WOD 11.14.2014

Strength Work up to a heavy single in the Overhead Squat. Metcon 5 rounds of: In 3 minutes, perform 7 SDHP 7 Front Squats 7 Push Presses RX: 75/55 One minute rest between rounds. Score is total rounds and reps. This should follow the same format as The Chief: each round is 21 reps. Restart …

12
Nov

WOD 11.13.2014

Strength Hang Clean 5×2 Press 5,5,5+ Metcon The Runs Run Broomile (try to PR) Rest 1/2 that time Run 800m Rest 1/2 Run 400m Rest 1/2 Run 200m Post total time to Wodify. Step Up for Special Olympics is THIS WEEKEND! Join us on Sunday for an awesome event!

11
Nov

WOD 11.12.2014

Skillwork Perform 50 reps of the Snatch with light weight, for quality. Metcon 3 rounds for time: 30’ Handstand Walk 30’ Pistol Walk 30 Pullups Post results to Wodify. Step Up for Special Olympics is THIS WEEKEND! Join us on Sunday for an awesome event!

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