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Posted: June 30, 2014

Tuesday 1st July

Cliff-Hanger 

Bring your long socks!!!!

20 Cal Row

5 Rope Climbs

16 Cal Row

4 Rope Climbs

12 Cal Row

3 Rope Climbs

8 Cal Row

2 Rope Climbs

4 Cal Row

1 Rope Climb

Posted: June 29, 2014

Monday June 30

"Amrap"

Duration: 12 mins

10 thrusters 95/75

Shuttle Run 

10 Toes to Bar

Posted: June 26, 2014

Friday June 27

"EMOM"

Duration of 8 MINS

Round 1

Even: Deadlifts #225/155

Odd: Burpees

Round 2

Even: Box Jumps

Odd: Dips

Posted: June 26, 2014

Thursday June 26 Happy Birthday Kiy and Melissa!!!

 

Strength

3 POS Clean 5x3

Drop Snatch 5X3

Snatch Pull 5x3

Box Step-Ups

 

 

"Kiylissa"

73 reps as a team

Snatch #95/75 vs Handstand Hold

HSPU vs Bar Hang

Cal Row vs Bar Hang

 

 

 

Posted: June 25, 2014

Wednesday June 25

"CHIPPER"

100 SQUATS ------- 20 DOUBLE-UNDERS

80 PUSH-UPS------- 40 DOUBLE-UNDERS

60 PULL-UPS-------- 60 DOUBLE-UNDERS

40 PISTOLS--------- 80 DOUBLE-UNDERS

20 BURPEES------ 100 DOUBLE-UNDERS

Posted: June 23, 2014

Tuesday June 23

Strength

3 Pos Snatch 4x3

3-N-3 4X3

Clean pulls 4x5

Def Deadlifts 4x5

Endurance

5 Rounds for Time

15 Slam-balls

15 Burpees

500m Run

Posted: June 23, 2014

Monday June 23

"AMRAP"

15 Min Amrap of

10 Pistols

20 Pull-ups

30 Double-Unders

Posted: June 18, 2014

Friday June 18

"Elizabeth"

(21-15-9) FOR TIME

CLEANS

RING DIPS

Posted: June 18, 2014

Thursday June 19

Endurance

1mile Run

MAX REPS FOR TWO MINS OF

DOUBLE-UNDERS

PUSH-UPS

SLAM BALLS

Posted: June 18, 2014

Wednesday June 18

POWER LIFTER

MAX SQUAT

MAX DEADLIFT

MAX PRESS

OR.............

EWOD:

1000M Row

50 PUSH-UPS

50 SIT-UPS

1000M Row

50 PUSH-UPS

50 SIT-UPS

1000M ROW

50 PUSH-UPS

50 SIT-UPS

 

Posted: June 16, 2014

Tuesday June 16

"NANCY"

5 ROUNDS FOR TIME OF:

400M RUN

15 OVERHEAD SQUATS #95/65

Posted: June 16, 2014

Monday June 16

"OLYMPIC TOTAL"

MAX SNATCH

MAX CLEAN & JERK

OR.......................

"DIRTY THIRTY"

30 Box Jumps (20/24”)

30 Jumping Pull-Ups

30 KB Swings (55/35)

30 Walking Lunges

30 Knees To Elbows

30 Push Press (45/35+)

30 Good Mornings (45/35+)

30 Wall Ball (20/14)

30 Burpees

30 Double-Unders (3x SU’s)

For Time

Posted: June 11, 2014

Friday June 13

"STRENGTH"

SNATCH 6X2

BACK SQUAT 6X2

SUMO DEADLIFT 4X5

FLOOR PRESS 6X2

EWOD:

 CHIPPER

100 WALLBALLS

80 BOX-JUMPS

60 SIT-UPS

40 DIPS

20 BURPEES

     

Posted: June 11, 2014

Thursday June 12

"Sand Bagger"

1 Mile Sand Bag Run!!!! :)

-Rest 3 Mins-

10-8-6-4-2

Wall-Walks

L-Sit For Seconds

Posted: June 10, 2014

Wednesday June 11th

Rowing with Diane

20-16-12-8-4

Calorie Row

HSPU

Deadlift (225/155)