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Saturday June 23

“Wreck Yourself” Teams of 3 For Time: 400m Sandbag Run 6 Rope Climbs 20 Squat Cleans (135/95) 400m Sandbag Run 9 Rope Climbs 35 Squat Cleans (135/95) 400m Sandbag Run 12 Rope Climbs 50 Squat Cleans (135/95)   OPEN/PERFORMANCE – 135/95 FITNESS 95/65 Scaled Rope Climbs– 2 Floor Pulls   If one teammate is unable to run today they will

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Melinda MettenSaturday June 23

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Friday June 22

“Strict Lynne” 5 Rounds: Max reps Bodyweight Bench Press Max Strict Pull-ups      Rest 3 minutes between rounds.   Pull Ups – many scaling options, choose something that you can accomplish more than 4-5 Reps   Recovery: Crossover Symmetry 2min/Side “Thread the Needle” + 2min/side “Twisted Cross”

Melinda MettenFriday June 22

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Thursday June 21

”John Deere” For Time: 21-15-9 Row Calories Bike Calories 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories Bike Calories 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories Bike Calories *30min time cap* (Women complete 15-12-9 Calories Per Round) Recovery: Meet a new member and chat while stretching or cooling down on a bike. MASH/MOBILITY/RELAX/HYDRATE/ROM/WOD  

Melinda MettenThursday June 21

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Wednesday June 20

Strength/Skill/Practice 3-Position Power Snatch NOT for weight but for practice in perfecting the movement. W.O.D. “Double Dribble” AMRAP 15: 75 Double-Unders 50 Air Squats 15 Power Snatches   Open/Performance – (115/80) Fitness – (75/55)   Recovery: 2 Rounds of 20 Banded Pull Aparts + 10-15 Plate Raises        

Melinda MettenWednesday June 20

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Tuesday June 19

W.O.D “Kelen Helly” For Time: 1 Round of Kelly 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Then- 2 Rounds of Helen 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups Then- 1 Round of Kelly 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) If we are not running today, complete a 500m/400m row each round.

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Melinda MettenTuesday June 19

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Monday June 18

Strength: Push Press Heavy single for the day. W.O.D “NOSE BLEED” AMRAP 10: 27/21 Calorie Row 15 Burpees 9 Push Press   Open/Performance – 135/95 Fitness – 95/65   Recovery: 5 min Bike 2 Rounds of: 2 Wall Climbs + 3 Inch Worms  

Melinda MettenMonday June 18

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Saturday June 16

“BAKERS DOZEN” (TEAM) In Teams of 3, with a 30:00 Time Cap: 60 Calorie Assault Bike 60 Box Jump Overs (24″/20″) 60 Power Cleans (155/105) 60 Toes to Bar 60 Push Jerks (155/105) 60 Box Jump Overs (24″/20″) 60 Calorie Assault Bike 60 Box Jump Overs (24″/20″) 60 Power Cleans (135/95) 60 Toes to Bar 60 Push Jerks (135/95) 60

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Melinda MettenSaturday June 16

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Friday June 15

Strength: FRONT SQUAT Build to Heavy Set of 3 Every 2min for 10min. W.O.D “Crow’s Nest” AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie Row   FITNESS AMRAP 5: 15-12-9 Kettlebell Swing (53/35) Front Squat (95/65) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9

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Melinda MettenFriday June 15

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Thursday June 14

“Schlitz” 4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double Unders 20min time cap. OPEN – as written. PERFORMANCE – 8 Burpee Pull-Ups FITNESS – 8 Burpee Pull-Ups – 80 Singles   Running Substitute: 28/20 Calorie Assault Bike 28/20 Calorie Row  

Melinda MettenThursday June 14

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Wednesday June 13

Strength DEADLIFT 5 Sets of 5 Deadlifts Aim is to build to a heavy set of five “touch and go” repetitions by the final set. Every 2 min for 10min. Set #1 – 70% of 1RM Deadlift Set #2 – 75% of 1RM Deadlift Set #3 – 80% of 1RM Deadlift Sets #4 and #5 – Build to a heavy

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Melinda MettenWednesday June 13

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