WOD 7/1/13

Strength:

Squat 6x6 @70%

Met-Con:
3 Rounds

35 KB Swings (53/35#)

100 Double-Unders

WOD 6/28/13

Strength:
Front Squat 6x3 @85%

Met-Con:

3 Rounds

6 Power Snatch (115/75#)

12 Box Jumps (24/20")

18 Deadlifts (115/75#)

WOD 6/27/13

Strength:
1) Weighted Pull-Ups 4x5
2) Weighted Dips 4x5

Met-Con:
5 Minutes Max KB Snatch (53/35#)

Then Rest 2 Minutes
Run 800m

WOD 6/26/13

Aren't weightlifting faces always fun to look at?

How does your look?

Strength:

EMOTM 5 Minutes 1 Snatch @80%

EMOTM 5 Minutes 1 Clean & Jerk @75%

Met-Con:
Tabata Row (For Meters)
then
Tabata Push-Ups
then
Tabata Sit-Ups

WOD 6/25/13

I know we all love running Sprint's out back!

Strength:
4x5 Split Press Demo

4x5 Pendlay Row Demo

Met-Con:

2 Minutes Max Muscle-Ups (or Pull-Ups)

then

AMRAP 6 Minutes

50 Double-Unders

15 Burpees

then

2 Minutes Max Muscle-Ups (or Pull-Ups)

WOD 6/24/13

Drop it like a Squat...

Strength:

Squat 6x6 @70%

Met-Con:

EMOTM 12 Minutes

Run 100m

WOD 6/21/13

Fran..........

Strength:
1 Attempt:

Max Rep Pull-Ups

Rest 5:00
Max Rep Ring Dips

Met-Con:
Grace

30 Clean & Jerks (135/95#)

WOD 6/20/13

I hope your Double-Unders are working well today...

Strength:
1RM Clean

Met-Con:
Annie

50-40-30-20-10

Double-Unders

Sit-Ups

Compare to 2/13/13

WOD 6/19/13

9am getting after the row...

Strength:
EMOTM 5 Minutes

2 Snatch (Full Squat) @80%

then

AMRAP 2 Minutes
Snatch (Full Squat) @80%

Met-Con:
Row 2k

WOD 6/18/13

Celina putting in extra work with squats while the

5:30 class is hustling in their Met-Con.

Strength:
1RM Squat

Met-Con:
100 Burpees

WOD 6/17/13

Some of the evening crew finishing up a 400m run

Strength:
Shoulder Press 1RM

Met-Con:
Helen
3 Rounds
Run 400m
21 KB Swings
12 Pull-Ups

Compare to 4/1/13

WOD 6/14/13

Kristen, Melissa, and Todd putting weight overhead

Strength:

Push Press 5x3 @80%

Met-Con:
Isabel

30 Snatch (135/95#)

Compare to 2/6/13

WOD 6/13/13

Our team from the Beach to Bay Marathon Relay down

in Corpus Christi.  After completing the race they went

to CrossFit Metro 361 and got their lifting in.

Met-Con:

Run 1 Mile

Rest 5:00

Run 800m

Rest 4:00

Run 400m

Rest 3:00

Run 200m

WOD 6/12/13

Steven, Josh, Fouad, and Kelson rowing away.

Strength:
Squat 3x10 @65%

Met-Con:
4 Rounds

Row 500m

12 HSPU

12 Box Jumps

Rest 2:00

WOD 6/11/13

Strength:

1RM Power Snatch

Met-Con:

3 Rounds

10 Pull-Ups

20 KB Snatch + OH Lunge (53/35#)

40 Double-Unders

WOD 6/10/13

Strength:
7x3 Weighted Pull-Ups

Met-Con:

AMRAP 12 Minutes

7 Power Clean & Jerks (155/105#)

14 Front Squats (155/105#)

Run 200m

WOD 6/7/13

Bill working on his Clean

Strength:
Deadlift 7x2

Met-Con:

Run 400m

4 Cleans (185/115#)

Run 200m

6 Cleans

Run 100m

8 Cleans

WOD 6/6/13

Bill and Toni working next to each other on Wall-Balls. 

Strength:
Bench Press 7x2

Increase weight over last week

Met-Con:

If you Missed Fran yesterday, today

will be a make-up day. 

For everyone else:

AMRAP 10 Minutes
5 Push Jerks (135/95)

10 DB Snatch

15 Wall-Ball

WOD 6/5/13

Hector working towards getting that first pull-up

Strength:

10x1 Hang Snatch

Met-Con:
"Fran"

21-15-9

Thrusters (95/65#)

Pull-Ups

WOD 6/4/13

Cari finishing up a Clean & Jerk

Strength:

1RM Jerk

Met-Con:
20 Burpees

20 Handstand Push-Ups

15 Burpees
20 Box Jumps (30/24")

10 Burpees
20 Toes-to-Bar

5 Burpees

100 Double-Unders

WOD 6/3/13

Brian, Nick, Bob, and Kelson working through some

KB Swings

Strength:

Squats 5x5 @80%

Met-Con:

4 Rounds
100m Shuttle Sprint

20 KB Swings (70/53#)
20 Reverse Lunges (95/65#)

Rest :90