Author: Coach Jeff

07/05/2014

Main – WOD

Metcon

Here is another at home WOD for you guys if you are interested!! Hope you are having a great Holiday weekend!

Metcon (Time)

3 Rounds For TIme
40 step walking lunge
30 box dips (can use the edge of a chair)
20 Russian Twist (use anything for weight)

07/04/2014

Main – WOD

Metcon

At home WOD!! Login your scores from home if you do this one and check for the WOD tomorrow also if you want to get a workout in!!

Metcon (Time)

Happy 4th!!
800m Run
50 Push-ups
5 Burpees
50 Air Squats
5 Burpees
50 Sit-ups
800m Run

07/02/2014

Main – WOD

Warm-up

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Then 3 min break followed by:

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

07/01/2014

Main – WOD

Warm-up

Weightlifting

Back Squat (5 x 5 @ 70 – 80%)

Metcon

Desforges (Time)

5 Rounds for time:
12 Deadlifts, 225#
20 Pull-ups
12 Clean and Jerk, 135#
20 Knees-to-Elbows

06/30/2014

Main – WOD

Warm-up

Happy Independence Week!
Get ready for 4 crazy days!!

Gymnastics

Box Jumps (10 x 5)

Metcon

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

Sat 8 AM

Main – WOD

Warm-up

Balls-Eye

Mobility/Stretch

Metcon

Metcon (AMRAP – Reps)

Partner WOD
Partner 1 runs 300 while other does Amrap Then switch. Through 5 movements –
singles
power cleans
situps
thrusters
t2b

06/27/2014

Main – WOD

Warm-up

Goals

Metcon

Metcon (Time)

For Time
Buy in: 10 Turkish getups 25/10
10 Box Jumps 24/20
20 Back Rack Lunges 115/75
30 Deadlifts 115/75
40 Russian Twists 53/35
50 Dubs / 100 Singles
Cash Out: 10 Burpee over bar

06/25/2014

Main – WOD

Warm-up

Mobility/Stretch

Squat Mobility/Stretching

Metcon

Metcon (Time)

3-6-9-12-15
Wall Balls 20/12
KB Swings 53/35

*3 Tire Flips between rounds