Today's WOD

Sunday Funday
Metcon (Time)
As a team of 2, complete the following for time:

100 Push Press (95,65) while partner holds a plate overhead (25/15)
100 Hang Squat Cleans (95,65), while partner holds the bottom of a squat arms up
50-50-40-40-30-30-20-20-10-10 Double Unders while partner holds plank

*Partners may switch as needed for the first two exercises and partners must alternate sets of Double Unders. Reps may not be accumulated if the static hold is not being held.
**All reps completed before moving on to next exercise
***There is a 25 MINUTE CAP on the workout!


Past wods

Saturday 1.20
Yoga is back today @ 10:15am! All are welcome. Please bring a bath/beach towel if you need some extra padding during long poses.
Metcon (AMRAP - Reps)
21 Minute Running Clock:

AMRAP 5
200m Run
then:
12 Toes To Bar
12 Front Squats (95,65)

-rest 3 min -

AMRAP 5
200m Run
then:
10 Toes To Bar
8 Front Squats (115,75)

-rest 3 min-

AMRAP 5
200m Run
then:
8 Toes to Bar
4 Front Squats (135,95)

 

Friday 1.19.18
Shorter metcon today so use the post warm up time to work on cycling tng reps on your power snatch or working on bar muscle up/chest to bar/pull up skills.
CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.
**These were the scaling options provided in the open. If 45/35 lbs is light use the rx'd load.

1) AMRAP 7 minutes
10 Power Snatches (45/35)
5 Jumping Chest to Bar Pull-ups

2) Masters 55+
AMRAP 7 minutes
10 Power Snatches (65/45)
5 Chest to Bar Pull-up

 

Thursday 1.18
Metcon (AMRAP - Reps)
EMOM 32 minutes
Minute 1: 15 Wall Balls (20/14)
Minute 2: 12/9 Calorie Row
Minute 3: 10 Bar Facing Burpees
Minute 4: 5 touch and go Power Cleans (155/105)
*all movements capped at 45 seconds*