12 Nov 19

Metcon (Time) Deck of Cards Coaches Choice of movements or class can beg to vote on movements lol… Coaches, there is a deck of cards in the top, right file cabinet behind the desk computer 🙂 Log movements in Notes Movements for… Hearts Diamonds Spades Clubs Aces (should be more difficult…)

11 Nov 19

Metcon (Time) A take-off of Hanson Daniel Hansen Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine). 45 min time cap 5[…]

9 Nov 19

Metcon (AMRAP – Rounds and Reps) A take off of Jenkins… AMRAP (with a Partner) in 25 minutes 50 Burpees 500M Row 50 Kettlebell Swings (53,35) 500M Row 50 Cals AB 500M Row 50 Push-Ups 500M Row Extra Credit Snatch (2×2 @80  2×2 @90  4×1 @100) Clean and Jerk (2×2 @75  2×2 @85  4×1 @95)

8 Nov 19

Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14/10 lb ball to[…]

7 Nov 19

Metcon (AMRAP – Reps) EMOM10 1. :30 Secs V-Ups 2. :30 Supermans Metcon (Calories) 5 Rounds Every 4 mins complete 15-20 Cals on AB (You can only stay on the AB for 1:45) (Must take a min of 2:15 rest) Turkish Get Up (5 min cap – complete 2 Reps, each arm – add weight)[…]

6 Nov 19

SLIPS (AMRAP – Reps) Scales (front or back) L-Sit Holds Inversions (HS holds/ walks/ wall walks/ taps) Planks Stretching (pigeon/ couch/ banded shoulder stretch) Bent Over Row (4×5 Bent Over Rows w/ BB) Metcon (AMRAP – Rounds and Reps) AMRAP 12 15 KBS (53,35) 200M Run 25′ Wtd Lunge (50,35) Extra Credit 10 Min Quick[…]

5 Nov 19

Metcon (AMRAP – Reps) EMOM10 (:30 work/ :30 rest) 1. Russian Twists w/ WB 2 .Oblique Left 3. Oblique Right 4. Double Leg Raise w/ Wall Ball 5. WB V-Ups Front Squat (4×5 FS (Heavier)) Metcon (AMRAP – Rounds and Reps) AMRAP8 10 Burpees 10 OHS (115,85) Extra Credit 250M Row (Time) All out sprinting[…]

4 Nov 19

Metcon (AMRAP – Reps) EMOM12 1. :30 Scap Push Ups 2. :30 Hollow Hold on PU Bar 3. :30 Superman Hold on PU Bar 4. :30 S/H Swing (Controlled) Shoulder Press (4×5 SP (Heavier)) Metcon (AMRAP – Rounds and Reps) AMRAP15 250M Row 20 Wall Balls 3 Bar MUs Extra Credit Abs of 12  Set[…]

2 Nov 19

Metcon (Time) Fly solor or complete yourself 🙂 25 min time cap For time: 100/80 Cals AB 21 OHS or FS (135,95) 15 Lunges (135,95) 50/40 Cals AB 15 OHS or FS 12 Lunges 25/20 Cals AB 9 OHS or FS 9 Lunges 2000M Row = 1600M Run = 100/80 Cals AB 1000M Row =[…]

31 Oct 19

Metcon (AMRAP – Reps) EMOM10 (:30 work/ :30 rest) 1. Russian Twists w/ WB 2 .Oblique Left 3. Oblique Right 4. Double Leg Raise w/ Wall Ball 5. WB V-Ups Metcon (AMRAP – Rounds and Reps) AMRAP12 18/15 Cal Row 10 DB Rt-arm OH Squat 10 DB Lt-arm OH Squat 20 Min Run (Distance) How[…]