7/28/16 Metcon (Time) 10!Rx:HSPUCalorie rowWBS 20/14#*15 DU after each round Scaled:HSPU progressionsCalorie rowWBS 14/10#*30 SU after each round

5/23/16 Athletes we will be canceling our 6:30PM class Tuesday night. Please make arrangements to attend one of our earlier classes. Thank you! Front Squat (2-2-2-2-2) (increasing load) Metcon (Weight) 21 minute EMOMRx:1st min: 5 front squats (choose weight accordingly)2nd min: 10 GSPU3rd min: 15 V-ups Scaled:GSPU on kneesAb mat sit-ups Score is weight of […]

Huckleberry Metcon (AMRAP – Reps) Partner WOD4 rounds of :40 seconds on / :20 seconds off: RxPush jerks 135/95#Burpee box jumps 24/20”Toes through ringsPower clean 135/95#Assault Bike calories ScaledPush jerks 95/65#Burpee box step-overs 20/20”Knees to hipsPower clean 95/65#Assault Bike calories During each :20 second rest, rotate to the next station

Big Bad Wolf Gymnastics ME Strict Pull-ups 4 roundsStrict Pull-ups * Please take 15 mins to complete four rounds of ME pull-ups or take time to develop pull-up skills.*Score is total reps completed across all four rounds. Metcon (Time) 4 RFTRx:400m run500m row Scaled:200m run300m row

Barnum and Bailey Metcon (AMRAP – Rounds and Reps) 15 minute AMRAPRx:2 MU10 burpees4 MU10 burpees* Scaled:2 MU progression/ strict PU/ PU progression10 burpees4 MU progression/ strict PU/ PU progression10 burpees* *continue increasing MU by 2 each round

Carousel Metcon (AMRAP – Rounds and Reps) E2MOM for 20 minutesRx:2 squat cleans 185/135#200m sprint4 HSPU Scaled:2 squat cleans 145/105#200m sprint4 HSPU progression– HSPU on box, handstand hold, wall climb

Stunts Metcon (AMRAP – Reps) Partner WOD 25 minute running clock 7 min AMRAPThrusters 135/95#(one person working at a time) Rest 2 min 7 min AMRAP (relay style)10 box jumps20 push ups30 air squats Rest 2 min 7 min AMRAP6 deadlifts 225/155#8 burpees12 alternating KB push press 53/35#

Freckle Back Squat (8, 8, 8, 8) (increasing load) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAPRx:10 box jump overs 24/20″50m farmer’s carry 70/53 / 53/35#10 OHS 95/65# Scaled:10 box jump/ step overs 20/20″50m farmer’s carry 53/35 / 35/26#10 OHS 75/55# Allow Rx+

On Eagle’s Wings Metcon (Time) Rx:50 DU40 WBS 20/14#30 burpees20 KBS 53/35#10 bar muscle-up20 KBS 53/35#30 burpees40 WBS 20/14#50 DU Scaled:50 DU attempts/ 25 DU/ 100 SU40 WBS 14/10#30 burpees20 KBS 35/26#10 strict pull-up/ pull-up progression20 KBS 35/26#30 burpees40 WBS 14/10#50 DU attempts/ 25 DU/ 100 SU Allow Rx+

Francis Metcon (AMRAP – Reps) Superset- 2 roundsME unbroken thruster 95/65#ME weighted pull-up 35/18# Score is number of ME unbroken thrusters and weighted pull-up Metcon (AMRAP – Reps) 3 RFTRx:1st min.- power snatch 115/85#2nd min.- Assault Bike calories3rd min.- GSPU4th min.- GHD5th min.- SDHP 115/85#6th min.- rest Scaled1st min.- power snatch 95/65#2nd min.- Assault Bike […]