by clippercitycf | Dec 11, 2018 | Daily Wod
Unfortunately, the city has not resolved the sewage issue and the building is still closed. We will not be having classes this evening(12/11). Please wait for further updates.
by clippercitycf | Dec 10, 2018 | Daily Wod
STRENGTH EMOM 10: Minutes 0:00-5:00: 2 Jerks @70% Minutes 6:00-10:00: 2 Jerks @75% METCON Not for time: 10-8-6-4-2 Close Grip Bench Press (Add weight each round) Strict Chin-ups Strict T2B *5x Double Unders ie. 50-40-30-20-10 *Score = heaviest weight in the Bench...
by clippercitycf | Dec 9, 2018 | Daily Wod
STRENGTH Power Clean: 1RM. Rest 2:00 METCON ”Barn Burner” For time: 40 Power Cleans (115, 75) 30 Thrusters (115, 75) L3: (95, 65) L2: (75, 55) L1: (75, 55 25 Reps of each) 10:00 Time Cap
by clippercitycf | Dec 6, 2018 | Daily Wod
STRENGTH Jerk: 1RM. Rest 2:00 METCON 4 Rounds of: 500m Row 15 Pull-ups 9 Hang Power Cleans (135, 95) Rest 90s Rx+:(C2B Pull-ups) (155, 105) L3: (10 Pull-ups per round) (115, 75) L2: (10 Band Assisted Pull-ups per round) (95, 65) L1: (12 Ring Rows per round) (75, 55...
by clippercitycf | Dec 5, 2018 | Daily Wod
STRENGTH Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s. METCON AMRAP 7: 3 Deadlifts (225, 155) 3 Box Jumps w. step down (24, 20) 6 Deadlifts 6 Box Jumps 9 Deadlifts 9 Box Jumps And so on adding 3 reps to each movement.. L3: (185, 125) L2: (155, 105)...
by clippercitycf | Dec 4, 2018 | Daily Wod
METCON For total time: Row 750m 50 Abmat Sit-ups Rest 2:00 Row 750m 50 HR Push-ups Rest 2:00 Row 750m 50 DB Renegade Rows (Left + Right = 1 Rep) (50s, 30s) Rest 2:00 Row 750 Meters Easy Recovery L2: (40s, 20s) (Box Push-ups) L1: (35s, 15s) (Box Push-ups) *Alternate...
