WOD / Blog

2019 Jan 11

METCON:
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Men: 225 lb.
Women: 155 lb.

2019 Jan 10

METCON:

4 rounds of:
2minutes of rope climbs, 15-ft. rope
2minutes of box jumps
2minutes of rest
Men: 30-in. box
Women: 24-in. Box

2019 Jan 9

METCON:
5 rounds for time of:
400-m run
15 thrusters
10 burpees
Men: 75 lb.
Women: 55 lb.

2019 Jan 8

STRENGTH:
Clean and jerk 1-1-1-1-1-1-1 reps

2019 Jan 7

5 rounds for time of:

400-m run

10 overhead squats

Men: 135 lb.

Women: 95 lb.

2019 Jan 5

METCON:
0:00-8:00
2 Rounds for time of: 
– 30 Double-unders 
– 15 Hang Power Cleans, 95/65 
– 30 Double-unders 
– 15 Push Press, 95/65 
– 30 Double-unders 
– 15 Burpees 
8:00-10:00
rest
10:00-18:00
2 Rounds for time of: 
– 15 Pull-ups, strict 
– 15 Handstand Push-ups, strict 
18:00-20:00
rest
20:00-28:00
2 Rounds for time: 
– 30 Calories, Rowing 
– 30 Push-ups, hand-release 

2019 Jan 4

Jackie
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.

2019 Jan 3


STRENGTH:
Deadlift 10-10-10-10-10 reps

2019 Jan 2

METCON:
50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps
Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. Box

2018 Dec 22

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. Ball

2018 Dec 21

STRENGTH:
Split jerk 3-3-3-3-3-3-3 reps

2018 Dec 20

METCON: 
3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars
Men: 50-lb. dumbbell
Women: 35-lb. Dumbbell
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