Author Archives: cfupheaval

Strength Snatch complex 1 full snatch 1 hang snatch 20 min to establish 1 rm MetCon Max effort pullups 400 m run Max effort pullups 50 double unders 20 min amrap Score is total pullups

Avert your eyes ladies… Kodiaks thighs are OUT! Strength Back squat 1×5@60% 1×5@70% 2×5@75% Front squat 1×5@60% 1×5@70% 1×5@75% MetCon 5 strict pullups 15 kb swings 30 double unders 17 min AMRAP

Brutal WOD today! Really showed how mentally tough our crew is! Good work ladies and gentlemen. Strength 2 deadlifts + 1 squat clean 15 attempt for 1rm – round robin style! MetCon 5 HSPUs/15 push-ups 25 back squats from the ground 155/115 3 rounds for time!

Strength Strict press 5×5@60% 2×2@70% Push press 5×5@65% MetCon “Karen” 150 wallballs for time “10 min time cap” 8 min emom 12 burpees even min 6 pullups odd min

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 2×3@75% 2×2@80% MetCon “Cindy” 5 pullups 10 push-ups 15 air squats 20 min AMRAP

Strength Snatch pulls / snatch practice MetCon 10 squat cleans 135/95 10 deadlifts 10 plate burpees 45/25 5 rounds 18 min time cap

A slow day! But to those who shared their Friday with us may the results show! 😉 Strength Snatch practice – full squat snatch 60-70% for form MetCon 25 air squats/pistols 20 push-ups 250 meter run 12 min AMRAP

Great day! Easy when you’re around awesome people! Strength Back squat 1×5@60% 1×5@65% 2×5@70% Front squat 1×5@60% 1×5@65% 1×5@70% 1×5@75% MetCon 20 thrusters 95/65 20 sit-ups/t2b 15 thrusters 30 sit-ups/t2b 10 thrusters 40 sit-ups/t2b

Great work crew!!! Strength Power clean 1×5@50% 1×4@55% 1×3@60% 2×2@65% 2×1@70% Plus round robin 1RM attempt 10 min… MetCon Emom 1 – 7 min 15 push-ups – even min 20 box jumps – odd min Emom 2 – 7 min 30 du’s – even min 20 pullups – odd minutes

Strength Strict press 3×5@60% 2×2@70% Push press 4×5@65% MetCon 60 double unders 30 wallballs 20/14 15 deadlifts 225/135 3 rounds