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3 part metcon

Monday, June 8th, 2020 SWOD/SKILL: 5×7 Pause Front Squats METCON: 3 Rds: 35x DU 20x DB Thrusters 50/35 (10 ea. side) 2 min rest 3 Rds: 35x DU 15x Alt. DB Snatch 50/35 2 min rest 3 Rds: 35x DU 10x Pullups UPDATES/EVENTS:  Dues are

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10! + Rope Climbs

Friday, June 5th, 2020 SWOD/SKILL:5×5 OHS Alt: 10x Lat Pull downs METCON:For Time: 10! KB Burpees 55/35Hang Power Snatch 115/75 *After each round… 1x Rope Climb UPDATES/EVENTS:  HEY GUYS…Just a few things to go over to keep the gym running effective and efficently. Please note…

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Open Gym or Daily WOD

Thursday, June 4th, 2020 Congratulations to Daniel and his Wife their boy James was born! SWOD/SKILL:Every OTHER Minute on the Minute for 10 minutes:7x LBBS @60-70% Every OTHER Minute on the Minute for 10 minutes:7x Deadlifts @60-70% METCON:Tabata (20 sec of work-10 sec rest- 8

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Mash-up Wednesday

Wednesday, June 3rd, 2020 SWOD/SKILL: 4rds: 10x Good Mornings (plate) 20x Split Squats (10 ea side)100ft Banded Side Steps 10x HSPU METCON: Max set of pull-ups Run 800 metersMax set of pull-upsRun 400 metersMax set of pull-upsRun 200 meters***Report entire time for workout and total for

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EMOM then 3-5 min rds

Tuesday, June 2nd, 2020 SWOD/SKILL: EMOM 10 min: 3x C&J 155/105 METCON: 3- 5 min rounds for max reps 0:00-2:00: 200m Run then ME KB 55/35 2:00-3:00: BS 135/95 *taken from the floor3:00-4:00: Burpees 4:00-5:00: Push Press 135/95 *taken from the floor Rest 3 min

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15 min AMRAP

Monday, June 1st, 2020 MOBILITY: (SEE BOARD- COACH LED) SWOD/SKILL: Alternate through the movements…5×5 Press 5×10 SLDL (KB) (10 ea leg)5x 10 Perfect Plate air squats METCON: 15 min AMRAP 30X DU 20X DB HPC 50/35 (10 Ea. arm) 10x OH Situp 50/35 UPDATES/EVENTS: Dues

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HERO WOD MURPH

Saturday, May 29th, 2020 The Story behind Murph (read this full article before coming into the gym today) if this doesn’t get you motivated, I don’t know what will!) “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in

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3- Part Friday

Friday, May 29th, 2020 SWOD/SKILL: 5×5 Deadlift Alt: 10x Hollow Rocks METCON: 10 min AMRAP: 10x Cal Bike 10x HPC 115/75 (5 min rest) BASELINE 1.0 500m Row 40x Squats 30x Situps 20x Pushups 10x Pullups Cap: 10 min UPDATES/EVENTS: Please make sure to take

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Open Gym or Daily WOD

Thursday, May 28th, 2020 SWOD/SKILL: Part 1:4 Sets:10X Reps Arnold Press10x HSPU Part 2:3 Rds- Superset100 FT 1-arm 90 degree Waiter Walks10X Lat to Front Raise Complex10X 90 degree Lat Raise10X arm Single Arm Rev. Fly Part 3:5×5 Front Squat 100ft Banded Side Steps 10x

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2-Part Wednesday

Wednesday, May 27th, 2020 METCON: Part one: For Time: 50-40-30-20-10 KB 55/35 Abmat Situps Part two: 10x100m Sprints 90 sec rest UPDATES/EVENTS: Murph is scheduled for this Saturday. Heat schedule will stay the same. Totally bummed about how the weather ended up but hoping to

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