Category: WOD

Strength Zercher Squat 3RM Beginner: Perform sets of 5 adding weight if form permits. Intent: After you get over the discomfort these become a great variation to develop anterior core and upper back. Use a yoga mat or knee sleeve to help with the discomfort. Metcon “Dead Ball V2” 10min AMRAP 10 Deadlifts (225,55) 20 […]

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) […]

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 […]

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

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: […]

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) […]

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 […]

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 […]

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

Strength Hang Power Snatch (4×4 <60%) Every 2min for 4 rounds 1a) “Hang Power Snatch” 4 x <60% 1b) Gymnastics Skill Work: Its ok to pick the same movement as last week as long as improvement is being made, work on for 30sec of the 2min. Pistol, Kipping, Muscle Metcon 18min AMRAP Run 400m 10 […]