• Tue 18DEC 2018
    21 Comments
    Crash Course
    Eve

    Crash Course

    Prep

    Power Clean

    Build to a moderate set of 3 TnG Reps.

     

    WOD

    Crash Course
    AMRAP 15
    27 Abmat Sit-ups
    21/15 Calorie Assault Bike
    15 Chest to Bar Pull-ups
    9 Power Cleans (165/115)

     

    *Delayed start for 2nd group then all bikes become first come first served.

    *Modify to Rowing with equal Calories.

     

    Extra

    Body Armour / Midline
    3 Sets
    8 Glute Ham Raises
    24 Hip Extensions
    Max Effort Parallete L-Sit

    *Rest 2 Minutes between sets.

    *Modify to Weighted Glute Bridges and Good Mornings.

     

    Extra

    Gymnastics Conditioning

    3 Rounds

    5 Ring Muscle-ups

    50 Double Unders

21Comments
  • Posted by Troy on December 18, 2018 at 11:06 am

    Strength/ Prep – built to 185

    Wod – 3+7rx

    Reply
  • Posted by Hogan on December 18, 2018 at 12:03 pm

    Strength: 185

    Wod: 3 + 12 Rx

    Reply
  • Posted by Channy on December 18, 2018 at 12:06 pm

    Strength: Power Cleans | built to WOD weight

    WOD: Crash Course | 2+45 RX

    ** 10 strict PUs **

    Reply
  • Posted by David Frise on December 18, 2018 at 12:11 pm

    3+2 scaled to reg pull-ups & 115# clean

    Reply
  • Posted by Cody Jorgensen on December 18, 2018 at 1:49 pm

    Wod – 3+37RX

    30 strict pu. (225 for the mnth)

    Reply
  • Posted by Chris A. on December 18, 2018 at 2:22 pm

    Pre-Wod

    1000m Row

    WOD
    Crash Course
    AMRAP 15
    3 15 RX

    Thanks for the push Cody, and great Race Tori!!!
    Crazy on that bike!!
    Reply
  • Posted by Darci on December 18, 2018 at 2:34 pm

    PreWod

    1000m Row
    WOD
    Crash Course
    AMRAP 15
    3 4
    95# and Banded C2B
    Reply
  • Posted by Sean Greene on December 18, 2018 at 2:40 pm

    3+ 38

    Scaled to ring rows and 75# power cleans

    Reply
  • Posted by Best on December 18, 2018 at 5:36 pm

    Wod ~ 3 rd Rx

    Hard go to get 3 rounds last 9 pc unbroken to finish ouch.. thanks Jeff for the push.

    Reply
  • Posted by Serge G on December 18, 2018 at 5:57 pm

    Strength – Built to WOD weight

    WOD – 2 + 51 with 145# PC

    25 Strict PU’s (205)

    Reply
  • Posted by Mike Sleigh on December 18, 2018 at 8:19 pm

    WOD – 3+7 @ 135#

    Reply
  • Posted by Denis on December 18, 2018 at 10:06 pm

    Wod – 2+54rx, should have scaled

    Reply
  • Posted by Marty on December 18, 2018 at 10:49 pm

    WOD 3rds + 23reps RX

    Great class Coach Terry!!!!

    Reply
  • Posted by Jeff on December 18, 2018 at 10:53 pm

    20 Strict Pull-ups (160)

    Reply
  • Posted by Todd on December 19, 2018 at 12:24 am

    WOD: 2 + 35 Rx

    PU’s complete, plus the extra 10 in the warm up (120).

    Reply
  • Posted by Chantal LeBlanc on December 19, 2018 at 1:03 am

    WoD @ 95lbs

    3 + 40 reps

    Big class at 3:45, great hour of fun at MCF!!!!

    Reply
  • Posted by James Shepherd on December 19, 2018 at 1:28 am

    1000m row

    Strength:
    3×135-185-205# tng

    WOD: 3 + 34 Rx

    Great WOD everyone!

    Reply
  • Posted by Lora on December 20, 2018 at 3:06 am

    Strength: 3 TnG Power Cleans
    Built to 135#

    WOD "Crash Course"
    3 + 35 Rx

    Reply

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