WOD

07/19/2018

07/19/2018

Fin laughing at us doing exercise “for fun!”
Metcon
“Impressed” (AMRAP – Rounds and Reps)
AMRAP 15:
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Wreck Bag Run (50/35)

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 35/20 DB, 100m run, 5 ring rows

Target Rounds 5+

07/18/2018

07/18/2018

Coming together is a beginning, Keeping together is a progress, Working together is success.
Metcon
“Last Call” (3 Rounds for reps)
Teams of 3
AMRAP 7:
50 Bench Press (115/80)
50 Bench Press (135/95)
AMRAP Bench Press (155/105)

rest 3 minutes

AMRAP 7:
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

R+(OPEN): as written
Rx(PERFORMANCE): 95/65-115/80-135/95, 155/105-185/135-225/155
Scaled(FITNESS): 75/55-95/65-115/80, 135/95-155/105-185/135

Target Reps 50+
Next Level
Metcon (No Measure)
Handstand Walk Practice
10 Minutes of Practice

*focus on QUALITY, not quantity. Include some rest time

*options include plank shoulder taps, wall walks, kicking up to a handstand against the wall, handstand shoulder taps

Endurance
See Endurance Programming (No Measure)

07/17/2018

07/17/2018

Cleiff hitching a ride on Hurl for the warmup!
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Rx(OPEN/PERFORMANCE): as written (24/16)
Scaled(FITNESS): 16/12, ring rows
*scale run distance if needed

Target Time 8-12min
Time Cap 18min

Next Level
Metcon (2 Rounds for weight)
5 Giant Sets:
8 Unbroken Bench Press
8 Unbroken Hang Power Cleans
Build to Heavy Set on Both. Rest 2 Minutes Between.

Record weight for each movement

Metcon (3 Rounds for reps)
3 Giant Sets:
10 Dumbbell Push Presses
15 Weighted AbMat Sit-ups
Max Close Grip Push-ups
20 GHD Sit-ups
Rest 2 Minutes Between.

Record number of pushups per round.
*Please see a coach before doing GHDSU

Rx – 50/35, 20/14
Scaled – 35/20, 14/10, abmat situps


07/15/2018

07/15/2018

“In order to win you have to do something that person next to you isn’t willing to do”
Metcon
“Button Down” (Time)
For Total Time:
3 rounds:
20 box jumps (24/20)
10 burpees
-50 air squats-
3 rounds:
50 double unders
10 burpees
-50 air squats-
3 rounds:
30 abmat situps
10 burpees
-50 air squats-

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): step ups, 100 single unders

Target Time 18-22min
Time Cap 30min

07/12/2018

07/12/2018

Sweet is pleasure after pain. -John Dryden
Metcon
“Parks and Wreck” (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 20:
30/21 Calorie Assault Bike/Row
60 Dumbbell Snatches (50/35)
30/21 Calorie Assault Bike/Row
200 Meter Run with Wreck Bag (50/35)
*run completed together, alt bag every 100m

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 35/20, 200m run

Target Rounds 3+

07/11/2018

07/11/2018

HAPPY BIRTHDAY COACH CAROLINE!!
Metcon
“Partner Glenn” (Time)
30 Clean & Jerks (135/95)
Run 1 Mile (switch every 200m)
10 Rope Climbs
Run 1 Mile (switch every 200m)
100 Burpees

RX Plus (as written)
RX (115/75)

Scaled (95/65), 30 ring rows

Target Time 20-25min
Time Cap 30min

Endurance
See Endurance Programming (No Measure)

07/10/2018

07/10/2018

Maleik- so strong, he can lift the bar with only his mind
Metcon
“Liquid Laugh” (5 Rounds for reps)
5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (50/35)
1 Minute Double Unders
1 Minute Calorie Bike/Row/Ski
1 Minute Rest

*Record total reps for all movement each round

Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 35/20, single unders

Next Level
Front Squat
Find a heavy single for the day
Metcon (AMRAP – Reps)
Strict Handstand Push-ups
Max Strict Set
*Baseline testing
*one attempt

R+ – as written
Rx – kipping
Scaled – pike pushups

Metcon (Time)
5 rounds:
400m run
REST :30
200m run
REST :30
100m run
rest 1:00

Rx – as written
Scaled – 3 to 4 rounds


07/09/2018

07/09/2018

When you feel like you can no longer row with your legs, row with your heart!
Metcon
“Van Damme” (Time)
For Time:
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups

R+(OPEN): as written, ring OR bar
Rx(PERFORMANCE): 115/80, 10 C2B pullups + 10 Pushups
Scaled(FITNESS): 95/65, 10 pullups + 10 pushups

Target Time 18-22min
Time Cap 25min
Next Level
Metcon (No Measure)
Midline
Tabata Hollow Rocks
8 Rounds of :20 On, :10 Off
Metcon (Time)
Row or Bike Conditioning:
On the Minute x 12:
Minutes 1-2-3: 20/14 Calories
Minute 4: Rest
Minute 5-6-7: 15/11 Calories
Minute 8: Rest
Minutes 9-10-11-12: 10/8 Calories

Rx – as written
Scaled – 15/12, 12/9, 9/6 calories

Endurance
See Endurance Programming (No Measure)

07/08/2018

07/08/2018

Happy Birthday Coach Faske!
Metcon
“Pump It Up” (AMRAP – Rounds and Reps)
AMRAP 20:
Teams of 2
40 goblet lunge (24/16)
60 abmat situps
40 KB Swings (24/16)
80 calorie bike/row

Rx (OPEN/PERFORMANCE): as written
Scaled(FITNESS): 16/12

Target Rounds 2

07/07/2018

07/07/2018

Alexis- the community hair braider 🙂
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Rx(Open/Performance): As written
Scaled (Fitness): Step-ups, 14/10#

Target Time 25-30min
Time Cap 35min


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