Tuesday June 13, 2017

Posted on Jun 12, 2017 | 0 comments

Strength:

Power Snatch

2-2-2

WOD:

Run 200m

10 Alt. DB Snatch 70#/50#

Run 400m

20 DB Snatches 50#/40#

Run 800m

40 DB Snatches 40#/25#

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Monday June 12, 2017

Posted on Jun 11, 2017 | 0 comments

Congratulations to Trevor and Erica who placed first in the Operation Metcon v1.0 competition this weekend!  Sean Scott and Lauren Vickers placed 4th, Roberto and his partner 6th and Austin and Sarah 7th!  Nice work everyone!

Strength:

Front Squat

5-4-3-2-2

WOD:

3 Rounds for Time:

20 Toes to Bar

20 Cal Row

10 Strict Pull Ups

 

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Friday June 9, 2017

Posted on Jun 8, 2017 | 0 comments

Strength:

3 Rounds

“Bear Complex”

1 Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

7 Reps Unbroken (Do not let go of the barbell or rest on the ground)= 1 Round

*Increase weight between each round.  Rest as needed between each round

WOD:

2 rounds for time of:

10 Deadlifts, 315/225 lbs

20 Deficit Handstand Push Ups, 4.5/3 in

30 Front Squats, 95/65 lbs

*Goal 10 Min.

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Thursday June 8, 2017

Posted on Jun 7, 2017 | 0 comments

WOD 1:

3 Rounds for Time

800 m Run

25 AB Mat Sit Ups / GHD Sit Ups

15 D- Ball Over the Shoulder

 

WOD 2:

40-30-20-10

Cal on AB

Single Arm DB Snatch 50#/35#

AB Mat Sit Ups

 

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Wednesday June 7, 2017

Posted on Jun 6, 2017 | 0 comments

Skill:

3 Rounds not for Time:

16 Pistol Squats (Single leg squats) – 8 per leg

10 Toes to bar (adv – do strict T2B)

6 Turkish Get Ups – 3 per side

WOD:

5 Rounds for Max Reps

1 Min Double Unders

1 Min Power Snatch 95#/65#

1 Min Burpees

1 Min Rest

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Tuesday June 6, 2017

Posted on Jun 6, 2017 | 0 comments

Strength:

Snatch Grip Deadlift

3-3-3-3

 

WOD:

EMOM for 10 Min – Alternating Minutes

20/17 Cal Row

5 Hang Power Cleans 155#/105

EMOM for 10 Min – Alternating Minutes

15/12 Cal AB

5 Hang Power Cleans 185#/135#

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Monday June 5, 2017

Posted on Jun 4, 2017 | 0 comments

Congratulations to Larry Vickers, who came in 1st Place, in the masters division at the Central Valley Summer Throwdown. Craig Hicks took 2nd in the same division.  In the Male Rx division Austin placed 5th and Jimmy Suliman 8th.  Lauren Vickers finished 3rd in the women’s Rx division.  Good Job guys!

WOD:

3 rounds for time of:

30 Wall Balls, 20/14 lbs

30 Sumo Deadlift High Pulls, 75/55 lbs

30 Box Jumps, 24/20 in

30 Push Press, 75/55 lbs

30 Row Calories

30 Push-ups

10 Back Squats, 1x bodyweight

Goal: 30 minutes

 

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