[-] WOD 051826

Metcon (Pulse Zone Yellow / Red)

Metcon (Time)
“Bike Drop”

RX
Teams of 3:
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (55/35)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (65/45)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (75/55)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (95/65)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (105/75)

RX+
Teams of 3
For Time (30 Minute Cap):
90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)
90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80)
90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
90/60 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

 

[-] WOD 051824

Weightlifting

Clean and Jerk (Heavy 2 rep)

Metcon (Pulse Zone Yellow / Red)

3 rounds for time of:
50 medicine-ball cleans
Run 800 meters

Men: 20-lb. ball
Women: 14-lb. ball

 

[-] WOD 051823

Metcon (Pulse Zone Yellow / Red)

“Snake Bite”

RX
For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

RX+
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

Skill

Alternating On the Minute x 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

Scale hspu with either box hspu’s or strict press.

 

[-] WOD 051822

Get ready for Memorial Day Murph!  Monday at 8am we will get the workout started, the doors will be open at 7:30am so feel free to come and warmup prior.  This is a great workout and thousands of CrossFitters across the world will perform it to pay respect and remember those who have died in active military duty.  If you have not done Murph with us then know that it is a tough workout but as always we will have suggested modifications/scales.  It will be the only workout that day and I look forward to seeing you all there.

Metcon (Pulse Zone Yellow / Red)

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.

Metcon (Pulse Zone Yellow / Red)

4 Giant Sets:
Max Effort L-Sit Hold (Paralletes)
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets.

 

[-] WOD 051821

We have a challenge coming up and Im woring to make this the best one we have done to date.  More announcements coming soon but get ready!

Weightlifting

Snatch
On the Minute x 9 – 2 Repetitions Squat Snatch
Minute 1 – 60%
Minute 2 – 65%
Minute 3 – 70%
Repeat this cycle (2) additional time

Metcon (Pulse Zone Yellow / Red)

Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

 

[-] WOD 051819

Metcon (Pulse Zone Yellow / Red)

“Lava Run”
For Time:
600 Meter Hill Run
50 Overhead Squats (45/35)
600 Meter Hill Run
50 Thrusters (45/35)
600 Meter Hill Run
50 Front Squats (45/35)

600 meter will be down to the wooden mailbox on Jim Moore.

 

[-] WOD 051818

Weightlifting

Front Squat
Repeat from last week. Aim to beat previous scores.
10 Sets of 1:
6 Seconds Down, 1 Second Pause in Bottom

Metcon (Pulse Zone Yellow / Red)

AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups

 

[-] WOD 051816

Weightlifting

3-Position Power Clean + Push Jerk (Work to a heavy complex)

Metcon (Pulse Zone Yellow / Red)

“Tiger Blood”

RX
3 Rounds For Time:
10 Clean and Jerks (95/65)
400 Meter Run

RX+
3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

 

[-] WOD 051815

Weightlifting

Deadlift (Work to a heavy triple)

Metcon (Pulse Zone Yellow / Red)

Metcon (AMRAP – Reps)
“Smooth Criminal”

RX
AMRAP 15:
120 Single Unders
30 Wallballs (14/10)
15 Deadlifts (165/115)

RX+
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

 

[-] WOD 051814

Weightlifting

Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 79%
Minute 2 – 82%
Minute 3 – 85%
Repeat this cycle (2) additional times.

Just to make sure everyone is on the same page….  Should you see “snatch” it indicates squat unless your coach indicates otherwise.  Record your 85%.

Metcon (Pulse Zone Yellow / Red)

“Killer B’s”

RX
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (55/35)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (65/45)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (95/65)
Max Calorie Row

RX+
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row