Month: October 2017

  • Sunday 10.22.17 WOD

    Strength Squat Snatch (12×2 Every 90sec. TNG, build across. No failures) Intent: Keep loads light on squat snatches and work technique. For advanced athletes work up to 85% for a double with no misses. Metcon For total time: 10-9-8-7-6-5-4-3-2-1 Bench Press (BW) (1/2 BW for Ladies) Hang Power Clean (BW) Strict Pull-up Rx: (3/4 BW) […]

  • Protected: November 2017 Programming

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  • Saturday 10.21.17 WOD

    Metcon 30min AMRAP Teams of 2 800 Meter Run 30 Front Squats (115, 75) 800 Meter Run 30 Pull-ups Rx+:(135, 95) (C2B Pull-ups) L3: (95, 65) L2: (75, 55) (Band Assisted Pull-ups) L1: (35, 25 Goblet Squat) (Ring Rows) $ Out Arms + Abs 1a) Lateral Raises: 3 x 15 1b) Barbell Curls: 3 x […]

  • Friday 9.20.17 WOD

    Strength Every 90 sec. 1a) “Banded Deadlifts”: 10 x 2 1b) Seated Box Jumps: 10 x 2 Metcon “Rowing Grace” 3 RFT: 500 Meter Row 10 Clean and Jerks (135, 95) L3: (115, 75) L2: (95, 65) L1: (75, 55) $ Out RDL 4×10

  • Thursday 10.19.17 WOD

    Skill GPP Work W/ a partner 10min Max Distance Farmer Carry, AHAP. *One person works. Rest athlete will complete 1 TGU on each arm with a weight of their choice. Metcon 20min EMOM Min 1: 15 Barbell Rows (115, 75) Min 2: 15/12 T2B Min 3: 10 Alternating Weighted Step-ups (45,25 DBs) (L+R=2) Min 4: […]

  • Thursday 10.19.17 WOD

    GPP Work W/ a partner 10min Max Distance Farmer Carry, AHAP. *One person works. Rest athlete will complete 1 TGU on each arm with a weight of their choice. Score total meters Metcon 20min EMOM Min 1: 15 Barbell Rows (115, 75) Min 2: 15/12 T2B Min 3: 10 Alternating Weighted Step-ups (45,25 DBs) (L+R=2) […]

  • Care Less About Pushing “RX”

    Care Less About Pushing “RX” What is the first thing you ask yourself when you look at the workout? Do you check your friends performance results? What weight did they do because you know you’re stronger than them? What is the RX weight because you did RX yesterday, so you should be able to RX the WOD today? The very […]

  • Wednesday 10.18.17 WOD

    Strength Weighted Close Grip Chin-up 1RM, supinated grip Metcon “Cindy” AMRAP 20 5 Pull-ups 10 Push-ups 15 Air Squats OR “Mary” AMRAP 20 5 HSPU 10 Pistols 15 Pull-ups L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows (Box Push-ups) $Out 1a) 1 + 1/4 Banded Pushdowns: 3 x 15 1b) Zottaman Curls: 3 x […]

  • Tuesday 10.17.17 WOD

    1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps

    Metcon “Michael” 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. Last complete 4.3.14 as a Box Finisher/Recovery 1a) Single Leg RDLs: 3 x 10 ea 1b) KB or DB Split Squat: 3 […]

  • Monday 10.16.17 WOD

    Strength Front Squat 1RM Metcon “Dead Ball” 5 Rounds 10 Deadlifts (185, 125) 20 Wallballs (20, 14) Rest 2:00 Rx+:(225, 155) Rx: (185, 125) L2: (155, 105) (14, 10) L1: (135, 95) (10, 8) Last complete 7.14.17 $ Out 100 Banded Pull-throughs Side Plank 60s Side Side