WOD: 12.14.2017

Met-Con: For Time 

20 Power Snatches (115/80)*

20 Bar Facing Burpees

20 Overhead  Squats (115/80)

20 Bar Facing Burpees

20 Squat Snatches (115/80)

*RX+ (135/95) 

Pick a weight that would allow you to go unbroken on the Power Snatch if completely fresh.

POST WOD ACCESSORY WORK: 2 Rounds Not For Time

20 GHD Sit-Ups

20 Empty Barbell Good Mornings

15 Banded Pull-Aparts 

WOD: 12.12.2017

Happy Tuesday, team!

Here is our Holiday Schedule

December 25th.  Christmas Day: CLOSED

Dec. 26th: 11am CLASS ONLY

January 1st.  New Year's Day: 11am CLASS ONLY.  NEW YEAR'S DAY PARTNER WOD

These are the ONLY changes so if you're not sure, read it again with a strong focus on this sentence.

WORKOUT FOR TUESDAY December 12th:

Strength: Each Set Should Be A Heavy.  After a good warm-up you'll have the remaining 40-45 minutes of class to get your strength on.

Strict Press: 1-1-1-1-1

Push Press: 3-3-3-3-3

Push Jerk: 5-5-5-5-5

WOD: Friday, 12.08.2017

Strength: 20 min to build to a heavy complex from the rig.

1 Thruster + 1 Push Jerk + 1 Split Jerk

Met-Con: 7 Rounds, On the 3:00 (Last round starts on the 18:00)

20/16 Calorie Row

100m D-Ball Run (70/40)**

Rest until the next round. If you're not getting at least :30 rest in the early rounds, scale back!

**We're just looking for an odd object carry here, so other RX options if classes are large would be: Red KB for men, Green KB for women.  Women may also use a 45# bumper plate as an RX option.  Please DO NOT DROP Kettlebells, or Bumper Plates indoors or out. 

WOD: 12.05.2017

Skills: Snatch

Met-Con: Team of 3 Snatch Ladder*

0:-2:00: 15 Reps @ 115/75

2-4:00:  12 Reps @ 135/95

4-6:00: 9 Reps @ 155/105

6-8:00: 6 Reps @ 185/125

8-10:00: AMRAP @ 205/135

Share reps as needed.  Score is total reps completed as a team.

If an athlete misses a lift, they can still move on to the next round, as long as the team completes the prescribed reps before that round ends.

You do NOT have to wait until the next round starts before moving on.  So if your team finishes the first set of 15 reps in under 2 minutes, you can get to to lifting the next bar immediately without waiting for the 2 minute mark, getting a bit of a head start. (if classes are big, you may be limited to one bar and need to make quick weight changes throughout)

If your team cannot complete the prescribed reps in the window, the workout is done.

Strongly recommended scaled weights would be: 95/55, 105/65, 115/75, 135/85, 155/95.

Of course you are welcome to scale differently if needed.

WOD: 12.05.2017

Strength: Strict Shoulder Press

1-10-1-10-1 For Total  Load! Example: If I do 1 rep at 100#, my score for the first rep is 100.  If for the next set, 10 reps I use 60#, my score for that set is 600.  After all 5 sets, add your score for a total, and that is your score for the day.  

If you only get 8 reps out of the 10, you don't get to rack and rest, or try again.  Your score would be 8 reps x the weight used.  So you are much better off going 5-10# lighter and being successful than going for something ridiculous and only getting 6 reps. Be successful on every set!

Met-Con: On the 3 minute for 9 minutes. (3 rounds)

15/12 Cal Bike

12 Bar Over Burpees

9 Unbroken Clean and Jerks (135/95)*

*Unbroken means touch and go.  No re-grip on the floor!

WOD: 12.04.17

Hey team! Be on the lookout for potential schedule changes late this week.  We will have to close for a full day when the new rig is being installed.  We should know by Tuesday or Wednesday what day they are able to get it up. 

For those that weren't here when the original rig went up, or the addition to it, the concrete dust is SEVERE, and clean-up can be cumbersome.  

Met-Con: "To be determined"

Buy In: 1 Mile Run (scale: 2000m Row)

10 Rounds:

15 Wall Balls (20/14)*

15 GHD Sit-Ups. (scale to standard sit-ups)

Cash-Out: 1 Mile Run (scale: 2000m Row)

*Pick a weight that allows you to go unbroken on the 15 wall-balls, for as long as possible!

Saturday WOD!

Met-Con: New Balls!

10 RFT (with a partner)

4 Legless Rope Climbs* (Scale to standard Climbs, or 10 Rope Lowers, as a team)

Alternate between Rope Climbs and (4) Peg Board Climbs, every round. (Scale to 20 Supinated Grip Reverse Push-Ups, as a team)

12 D-Ball Over Shoulders (100/70)

24 Burpee Box Jumps (24/20)

One partner works at a time, and you may share the work as needed.