November 8, 2018 WOD
4 rounds for time of: 20 squat cleans 20 “double down” burpees* Men: 115 lb. Women: 75 lb. *Add an extra push-up Scaling This workout calls for a sustainable pace. Reduce the reps and loading on the squat clean so Read More …
Tag: metcon
November 7, 2018 WOD
3 rounds of: 2 minutes of rope climbs 2 minutes of Turkish get-ups Rest 2 minutes Men: 15-ft. rope, 50-lb. dumbbell Women: 15-ft. rope, 35-lb. dumbbell Scaling Modify the rope climb to ensure multiple reps each round. Intermediate athletes can Read More …
November 6, 2018 WOD
3 rounds for time of: 800m. run 50 sumo deadlift high pulls 25 pull-ups Men: 75-lb. SDHP Women: 55-lb. SDHP Scaling Reduce the reps and loading so you can keep moving throughout all 3 rounds. Anticipate a few short breaks Read More …
November 5, 2018 WOD
For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
October 31, 2018 WOD
For time: 50 wall-ball shots 50 pull-ups 35 wall-ball shots 35 pull-ups 20 wall-ball shots 20 pull-ups Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 ft. Scaling Reduce the reps so the first round of wall-ball shots Read More …
October 30, 2018 WOD
4 rounds for time of: 400-m run 200-m farmers carry Men: 50-lb. dumbbells Women: 35-lb. dumbbells Scaling Choose a set of dumbbells that you can carry 200 meters without setting down when fresh. This workout should be a steady effort. Read More …
October 24, 2018 WOD
For time: 30 toes-to-bars 40 single-arm dumbbell snatches 50 dumbbell box step-overs 40 single-arm dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells, 20-in. box Scaled Option For time: 30 hanging knee-raises 40 single-arm dumbbell snatches 50 Read More …
October 22, 2018 WOD
2 rounds for time of: 50 SDHP @75/55 25 handstand push-ups Intermediate and beginner scaling: 2 rounds for time of: 50 SDHP @65/45-lb. 25 hand-release push-ups
October 19, 2018 WOD
10-9-8-7-6-5-4-3-2-1 reps for time of: Bar muscle-ups Squat snatches Men: 95 lb. Women: 65 lb. Scaled Option 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-ups Squat snatches Men: 65 lb. Women: 45 lb. If you struggle with pull-ups, use assistance. For the Read More …
October 18, 2018 WOD
Run 5k Compare to June 1st, 2018 Scaling Newer athletes should reduce the distance in order to finish in under 25 minutes. Intermediate athletes can perform this as Rx’d, just at a slower pace. Beginner Option Run 3,000 meters