Category Archives: Metcon

Dip it

diprings

Run 1 mile or Jump rope for 10 minutes

– negative dips ladder
– situps chops ladder
– gorilla pullups ladder
– burpee ladder

“ladder” = 1,2,3,4-10,9,8,7-1 < you get the point

Monday WOD

wallpaper-motivation-cartoon-fitness-94736

Workout of the Day
Three rounds for time of:
Knees to elbows, 21 reps (each side is a count)
Push-ups, 21 reps
Rope machine 1 minute (set to two levels below the highest)
Farmers for Rope Machine (20lbs-40lbs) walking for a distance for 1 minute
20 inch Box jump, 21 reps
Back extension, 21 reps or 30 Super mans
Row machine (set to 7 – 500 meters)
Walking lunge, 150 ft

(Rx)
Three rounds for time of:
Row machine (set to 7 – 200 meters)
Knees to elbow, 21 reps
Pushups, 21 reps
Back Extensions, 15 reps or 30 Super mans
Rope Machine , 1 minute (set to 2 levels below the highest)
Farmers for Rope Machine (20lbs-40lbs) walking for a distance for 1 minute

Post your scores to the Whiteboard.

33s

Graffiti---33

Workout of the Day
The 33’s
33 Deadlifts, 115lbs / 85lbs
33 Thrusters, 55 pounds
33 Box jump, 24 inch box
33 Knees to elbows
33 Sit-ups
33 Wall ball shots, 20 pound ball
33 Burpees
33 Double-unders
500 meter run

Post your scores to the Whiteboard.

Crazy Monkeys

CrazyMonkey

Workout of the Day
3 Rounds
400m – run
12 – squat clean @ 135# (rx for weight) or dumb bell squat clean jerk
12 – sumo dead lift 75# (rx for weight)
20 box jumps
12 – pull ups (grips facing inwards)

Sat

Workout of the Day
Sat
3 rounds:
400m run
135lb squat – 21
30lb thrusters
toes to elbows – 12

Da Fitys

kettlebell1

Workout of the Day
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box