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Thursday, 11-09-2017
Group Warm Up Conditioning Team of 2 (you go/ I go) 400 Meter Run 60 pull ups 400 meter run 6 50 meter alternating sled push 2(45)/1(45) 400 meter run 60 Wall Balls 20/14 400 meter run 60 kettlebell swings 53 / 35 400-meter run 60 dumbbell snatches 45+/30+ 400-meter run 60 burpees RTG: weighted […]
Tuesday, 11-07-2017
Group Warm Up. Conditioning. Teams of 2 For time: 60 Calorie row 50 Ball slams 40 Dumbbell push press 35 +/ 20+ 30 Toes to bar 20 Man makers 35+ / 20+ 15 Tire flips 5 Rope climbs
Tuesday, 10-24-2017
Group Warm Up 2 Rounds 200m Run or Row 5 Of each movement Not rope climbs Conditioning — Inverted Pyramid (Teams of 2) 100 — Sit Ups 90 — Ball Slams @ 20/15 80 — 4 : 1 Flutter Kicks 70 — Cauldron @ 25 / 10 6 — Rope Climbs 1000m Run or Row […]
Tuesday, 10-17-2017
Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go AMRAP 12 30 Double Unders 20 Wall Balls 10 Parallette Pass Thrus 5 Minute Rest 21-15-9 Cal Row Power Clean Shoulder to overhead 95/65 15 Minute Cap
Tuesday, 10-10-2017
Group Warm up Conditioning. Partner Wod “Tailpipe Barbell” 3 Rounds Each 250m Row Front Rack Barbell Hold L1 115/75 L2 135/95 Followed by Team Chipper Split Reps 100 Sit ups 80 S2OH L1 115/75, L2 135/95 60 Pull Ups 40 Wall Balls 20/14 20 Deadlifts L1 185/125 L2 225/155 400m
Tuesday, 10-03-2017
Group Warm Up Conditioning. Partner workout – split reps u-go-I-go except for burpees 2 rope climbs 30 tire flips 10 burpees (both partners do 10 simultaneously) 30 KB swings Rx: 72/53 200m KB farmers carry (1 partner carries two kettlebells) 2 rope climbs 25 tire flips 10 burpees 30 KB swings 200m KB farmers carry […]
Tuesday, 09-19-2017
Group Warm Up Warm up squat snatch, squat clean, and deadlift Conditioning — Team of Two 30 Synchro Burpees 30 Deadlifts each. 1 rep you go I go. 185/125 205/140 225/155 30 Synchro Push Ups 30 Power Cleans each. 1 rep you go I go. 135/95 155/105 185/125 30 Partner walking planks. Like a normal […]
Saturday, 08-26-2017
2 vs. 2 Teams of 2 AMRAP 35: 12 Deadlifts 155/105 10 Box Jumps 24/20 8 Hang Cleans 155/105 6 Burpee Pull Ups 4 S2OH 155/105 2 Tire Flips Team A completes rounds and reps while Team B runs 400m with a band. Switch when Team returns from run.
Tuesday, 08-15-2017
Group Warm-up Conditioning. For Time* Teams of 2, Split Reps 60 Burpees 400m Sled Push (2×45’s/1×45″s) 60 Box Jumps 24/20 200M Sled push 60 G2OH 95/65 100M Sled Push 60 Toes 2 Bar 200m Sled Push 60 Wall Balls 20/14 400m Sled Push *45 Min Cap
Tuesday, 08-08-2017
Strength: 5 x 2 heavy front squats CF Games – “Bar Fight” 12 clean and jerks (135/95) Then, 2 rounds of: 15 toes-to-bars 12 pull-ups Then, 12 clean and jerks (135/95) Rx+: C2B pull-ups + 155 C&J Cash out: 100 Russian twists with slammer ball
