Monthly Archives: January 2015

Marathon Row – 1-31-15

We will be hosting our second annual Marathon Row on Saturday, January 31 at 9:00am. Once again we will be selling the rowers for $100 dollars each.  I hope you got your team together for this awesome event!  Teams may consist … Continue reading

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Metcon 1-30-15

Warm-Up/Skills Warm Up Friday Mile Row Strength Deadlifts- using 90% of your 1 RM for all calculations 5@40%, 5@50%, 3@60%, 3@70%, 3@80%, 3 plus at 90% (AMRAP) Metcon “Elzabeth” 21 – 15 – 9 Squat Clean 135/95 Ring Dips

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Metcon 1-29-15

Strength Bench Press Metcon Row 20 calories 30 Burpees on to Bumper Plate 40 One arm Kettlebell Bent Over Row 50 Toes to chest 100 OH Walking Lunge 150 Jump Ropes  

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Metcon 1-29-15

Warm-up/Skills 3 rounds for QUALITY 10 Ring Rows (FAST PULL, 5 second CONTROLLED descent) 10 ONE ARM KB Rows/arm (use a weight that is challenging for you!) 4 Turkish Get Ups/Side (use a weight that is challenging for you!) Strength … Continue reading

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Metcon 1-28-15

Warm-up/Skills 5 rounds of the following complex- increasing load each round for weight to be used during Strength Segment 1 snatch grip deadlift 1 snatch pull 1 Hang snatch 1 Snatch Balance Strength EMOM 2 Full Snatches at 80% of … Continue reading

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Metcon 1-27-15

Strength Back Squat Metcon 5 rounds 5 Power Cleans 5 Burpee Box Jumps 100 Jump Ropes

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Metcon 1-27-15

Warm-up/Skills 3 sets of AMRAP Pull Ups with 1 minute rest between attempts (STRICT) 3 Sets of AMRAP Push Ups with 1 minute rest between attempts Strength Back Squats- using 90% of your 1 RM for all calculations 5 @40%, … Continue reading

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Metcon 1-26-15

Warm-up/Skills 10 minute time cap Handstand Push Up Practice – accumulate 30 reps or work on shoulder taps 3 x 30 seconds Unbroken KB Swings Strength Strict Press- using 90% of your 1 RM for all calculations 5 @40%, 5@50%, … Continue reading

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Metcon 1-24-15

WOD Teams of 2 one male one female. One person works at a time, may switch off at any time, each athlete must complete the following reps.  As one athlete works the other athlete will hold a handstand (you may … Continue reading

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WOD 1-23-15

Warm-up/Skills 3 rounds for quality 3 wall walks to nose touch 10 Single Arm KB Bent Over Rows (55/35) 60 Second Plank Hold Strength Dead Lifts using 90% of your new 1 RM 5@40%, 5@50%, 3 @60%, 5@65%, 5@75%, AMRAP … Continue reading

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