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Monthly Archives

July 2017

Tuesday 7.18.17

By WODNo Comments
Weightlifting:
Power Clean + Push Jerk + Split Jerk (Every 2:00 x 7)
Build to a max for the day
 
Metcon:
10-8-6-4-2
Double Unders x10 (100-80-60-40-20-10)
Hang Power Cleans 135/95#(CRX – 155/105#)
Chest to Bar Pullups – (CRX – Muscle Ups 5-4-3-2-1)

 

Monday 7.17.17

By WODNo Comments
Weightlifting:
Paused Back Squat (3RM)
15 minutes to find a heavy triple. Then perform 3 reps at 95% and 90%
 
Metcon:
4 Rounds For Time
25′ DB Front Rack Lunges
10 DB Deadlifts
25 Wall Balls (20#/14#)
100m Run

RX – 50#/35#
CRX – 70#/50#

Rest 1:30 minutes between rounds

 

Friday 7.14.17

By WODNo Comments

Reminder: There will be no PM classes today due to Belmar Beatdown setup. The gym will be closed Saturday, July 15th for the Belmar Beatdown. 

Weightlifting:

Deadlift (5×2 Build)
Superset with 8R/8L Landmine or DB/KB 1/2 Kneel Overhead Press.
 
Metcon:
AMRAP16
16 Kettlebell Swings (53#/35#)
8 HSPU
16 Kettlebell Front Rack Lunges (8R/8L)
8 Burpees

 

Thursday 7.13.17

By WODNo Comments

Metcon:
“Barbara”
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

After Party:
:30 Work, :30 Rest x 3 Rounds
Hollow Body Rocks

Wednesday 7.12.17

By WODNo Comments
Weightlifting:
Snatch + OHS (Build to a max for the day)
then 95%, 90%
\
Metcon:
EMOM20
1st – 20/15 Cal Row
2nd – 12 Toes To Bar
3rd – 10 Hang Power Snatches (115#/75#)
4th – Rest

 

Tuesday 7.11.17

By WODNo Comments
Weightlifting:
Circuit through the following 3 movements for 5 rounds.
5 Bench Press (Build)
 5 Weighted Pull-ups (Build)
 10 Turkish Situps
 
Metcon:
Assault Bike
:15 Sprint, :45 Slow x 10 Rounds

 

Monday 7.10.17

By WODNo Comments

Weightlifting:
Thruster (1RM )
15 minutes, from the rack. No ‘Thruster Jerks’

Metcon:
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap