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[-] WOD 011909

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Weightlifting

1 Pausing Front Squat + 1 Front Squat (Build to a heavy complex)

Metcon (Pulse Zone Yellow / Red)

“Satan’s Whiskers” (Time)
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

 

Pure Fit

3 RNFT
100m farmers carry
100 m overhead plate carry
15 knees to elbow

20 AMRAP
3-6-9-12-15
db thrusters
Sdhp
Cal bike

 

[-] WOD 011907

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Weightlifting

Hang Power Clean (Work to a heavy 2 rep)

Metcon (Pulse Zone Yellow / Red)

DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

 

PureFit

Metcon (Pulse Zone Yellow / Red)
Metcon (Time)
Pull up skill/strength work
5 x3-5 strict pull-ups -strict or banded
If banded use a 3sec eccentric count and 3 sec hold at top

For Time
30-20-10
Db snatches
Push-ups
Cal row

 

[-] WOD 011905

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Metcon (Pulse Zone Yellow / Red)

“Low Five”
AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Barbell Burpees

 

[-] WOD 011904

By: 0

Weightlifting

Snatch (Work to a heavy 3 rep not tng)

Metcon (Pulse Zone Yellow / Red)

“Bees Knees”
5 Rounds:
1 Minute WallBalls (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest

PureFit

Metcon (Pulse Zone Yellow / Red)
Metcon (AMRAP – Reps)
“Bees Knees”
5 Rounds:
1 Minute WallBalls
1 Minute Kettlebell Swings
1 Minute Calorie Bike
1 Minute Rest

 

[-] WOD 011903

By: 0

Weightlifting

Push Jerk (Work to a heavy triple)

Metcon (Pulse Zone Yellow / Red)

“Clothesline”
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

 

[-] WOD 011902

By: 0

Weightlifting

Hang Power Clean (Work to a heavy 3 rep)

Metcon (Pulse Zone Yellow / Red)

Metcon (AMRAP – Reps)
“Air Walker”
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

PureFit

5 sets NFT
30 sec max calories Bike
30 sec max calories Ski Erg

AMRAP 15
200m run
12 db jerks
10 airsquats
8 Russian kb swings

 

[-] WOD 121829

By: 0

Metcon (Pulse Zone Yellow / Red)

“Saving Grace”
RX
In Teams of 3 (30 Minute Cap)
3 Rounds:
100/70 Calorie Bike
50 Toes to Bar
In Time Remaining:
30 Clean and Jerks (65/45)
30 Clean and Jerks (75/55)
30 Clean and Jerks (95/65)
30 Clean and Jerks (105/75)
30 Clean and Jerks (135/95)
30 Cleans and Jerks (145/105)

RX+
3 Rounds:
100/70 Calorie Assault Bike
50 Toes to Bar
In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145)