Tuesday, 03-07-2017
Conditioning. For Time 1000m Run 21 HSPU 45#/25# 21 Box Jump 30”/24” 21 Air Squats 800m Run 15 HSPU 45#/25# 15 Box Jump 30”/24” 15 Air Squats 400m Run 9 HSPU 45#/25# 9 Box Jump 30”/24” 9 Air Squats 200m Run Cash Out. Tabata. 6 Rounds Plate Pinch Plank Hold Hollow Rock
Tuesday, 02-21-2017
Group Warm up Conditioning. For time*. Teams of 2 3000M Row 60 Kettlebell Swings 53/35 30 Lateral Barbell Burpees 60 Box Jumps 24/20 30 Deadlifts, 225/155 3000M Row *40 minute cap
Thursday, 12-15-2016
Skill. EMOM 12 Minute 1 20ft Handstand Walk, Sx 4 Wall Walks Mintue 2 2 Rope Climbs Minute 3 10 Pistols Conditioning Blue Pill “Jerry” For Time 1 Mile Run 2k Row 1 Mile Run Red Pill AMRAP 5 15 Cal. Row 15 Power Cleans 95/65 Rest 3 Min. AMRAP 5 12 Cal Row 12 […]
Tuesday, 12-06-2016
Strength Complex. 10 EMOM 2 Dead lift 2 Hang Squat Cleans 1 Power Clean 65% – 70% 1 RPM Conditioning Team Cindy Sprint (Teams of 2) 30 Minute AMRAP 5 Pullup 10 Pushup 15 Air Squat 100m Sprint Partner completes full round before next goes Solo = 45 Second Rest after each round
Wednesday, 08-10-2016
Group warm up. I Spy Conditioning. 4 RFT 400 m run 15 t2b 20-15-10-5 OHS @ 95/65 – 115/75 – 135/85 – 155/95 Cash out. Tabata Planks, Russian twists, low five planks, candlestick
Tuesday, 08-09-2016
Group warm up. Pizza Delivery Conditioning. Teams of two. For Time* 2K Row (partner holds 2 KB 53/35) 200 Double Unders 1.5K Row (partner holds 2 KB 53/35) 150 Wall Balls 1K Row (partner holds 2 KB 53/35) 100 Sit Ups Rower must stop rowing anytime KBs are put down * Time cap 35mins
Tuesday, 07-26-2016
Group Warm-up + Barbell Warm-up Conditioning. AMRAP 30 minutes Teams of 2: 60 Cal Row, 60 Box Jumps 24/20 50 Cal Row, 50 Push Press 95/65 40 Cal Row, 40 Wall Balls 20/14 30 Cal Row, 30 Power Snatch 95/65 20 Cal row, 20 Reverse Burpees
Saturday, 07-23-2016
AMRAP 30 Teams of Two 20 Clean & Jerks 135/95 20 Ball Slams 20+/15+ 20 Overhead Squats 95/65 20 Renegade ManMakers 25+/15+ 20 Knee 2 Elbows Partner 1 Runs 100M While Partner 2 chips away. Switch every 100M run
Tuesday, 07-19-2016
Group Warm-up Conditioning Teams of 2 Buy In: 1000m Row 3 Rounds 25 Goblet Walking Lunges (53/35) 25 Push-ups 25 Pull-ups 25 KBS (53/35) 25 Sit-ups Buy Out: 1000m Row
Tuesday, 06-28-2016
Warmup. 1000m Run WOD. For Time…* 50 Cal Row – 21 C&J 40 Cal Row – 18 C&J 30 Cal Row – 15 C&J 20 Cal Row – 12 C&J 10 Cal Row – 9 C&J *40 Minute Cap L1: 95/65 L2: 115/95 L3: 135/115 Cool Down. 1000m Run
