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GYM1010

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  • Wednesday, 3/6/19

    Metcon Metcon (AMRAP – Reps) EMOM 16 Min 0,4,8,12 – 10 OHS 115/85 Min 1,5,9,13 – 35 DU Min 2,6,10,14 – 20/15 Push-ups Min 3,7,11,15 – 30 Sit-ups Gymnastics Metcon (No Measure) Pistol progression – Work on your Pistol (7min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 6 SB GTS 150/100 6 Burpee…

  • Tuesday, 3/5/19

    Weightlifting Metcon (5 Rounds for weight) 1-1-1-1-1 1 Full squat snatch + 2 Hang full squat snatch Post weight for each round for the score (25min) Metcon Metcon (AMRAP – Reps) AMRAP 10 5 Power Clean 205/135 10 Toe to bar Scaling (int) 165/105 (beg) 95/65

  • Monday, 3/4/19

    Metcon Metcon (AMRAP – Reps) EMOM 24 Min 0,4,8,12,16,20-25 DU Min 1,5,9,13,17,21-12 KB swings 1.5/1pood Min 2,6,10,14,18,22-25 DU Min 3,7,11,15,19,23-10 KB Snatches 1.5/1pood (5 each arm) Metcon (5 Rounds for reps) 5 Rounds for reps of 2min Burpee Box Jump 36/30 1min Rest (15min) Scaling: Pick a box height that is challenging but doesn’t hinder…

  • Saturday, 3/2/19

    Metcon Metcon (AMRAP – Reps) DO 19.2 or 5 rounds For reps, AMRAP 2 SB GTS 150/100 rest 2min Annie (Time) 50-40-30-20-10 Double-unders Sit-ups (11min)

  • Friday, 3/1/19

    Metcon Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @…

  • Thursday, 2/28/19

    Weightlifting Clean and Jerk (1RM) (25min) Metcon Metcon (Time) For time, 21-15-9 reps of DB Snatches 50/35 Ring dip (11min)

  • Wednesday, 2/27/19

    Weightlifting Clean (1RM) (20min) Metcon Metcon (Time) For time, 10 Muscle ups 25 Thrusters 1000m Row 25 Thrusters 10 Muscle ups (21min)

  • Tuesday, 2/26/19

    Gymnastics Metcon (No Measure) EMOM 12 Min 0,4,8 – 10 HS kicks Min 1,5,9 – 30sec HS hold/45sec plank Min 2,6,10 – 15 Supermans Metcon Metcon (Time) For time, 5 Rounds of 25 WB shots 10/9ft 20/14# 30 Pull-ups (23min)

  • Monday, 2/25/19

    Weightlifting The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) (40min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 15 Deadlift 95/65 10 Front squats 95/65 5 Z-press 95/65 Z-press: https://youtu.be/UCnd_nPlHOk

  • Saturday, 2/23/19

    If you are doing 19.1, do 19.1 instead of WOD Metcon Metcon (Time) 50-40-30-20-10 reps for time of: Double Under Power Clean 95/65 Sit up (36min) (36min)