Thursday 15th, February 2017

Warm- up:   400 m run 10 pass thru (PVC) 10 around the world  (PVC) 10 squats 10 leg swings  (each side) 10 push ups 8 hollow rocks   Strength : Cleans 10 min EMOM (looking for a heavy single) Perform 1 clean (increase weight each min-)   METCON:  “Jackie” For Time: 1000 m row 50 thrusters  45/35 30 pull-ups...

Wednesday 15th, February 2017

WARM-UP:   400 m run then: 2 rounds 10 good mornings 8 reverse lunges w/samson stretch 5 walk-the-floors 10 KBS   STRENGTH/SKILL:    10 mins EMOM odd min:  6 Single Arm Overhead KB/DB lunges (total) even mins:  Strict Pull-ups    women 4/men 7   METCON: ( each mini-wod scores separately )   7 mins AMRAP 15 deadlifts    115/85 15 Wallballs   20/14   3 MINS REST   7 min AMRAP 10 KB/DB  snatches   55/35 200 m row     ENDURANCE WOD   ROW 5000 m for time....

Tuesday 14th February 2016

“HAPPY VALENTINE’S DAY”   Warm Up:   2 rounds 21 jumping jacks 10 spiderman lunges w/ rotation 10 good mornings 6  cobra-to-downward dog   Strength:  warm-up to 75% of 1RM Deadlift 8 mins EMOM odd mins:   5 deadlift @ 75% of IRM even mins:  5 ring dips (bar dips)   METCON: BUY-IN:  400 m run then: 3RFT 14 box jumps   24/20 14 KBS   55/35 14 jumping split lunges (total) 14 T2B CASH-OUT:  400 m...

Monday 13th, February 2017

Warm- up:    250 m run then:  2 rounds 10 air squats 10 push ups 10 samson stretches 10 kipping swings (wrist/forearm stretches – 20 seconds hold)    Strength:   Front Squats 5 x 40% 5 x 50% 5 x 60% 5 x 70% 5 x 75%   METCON:     15 min  AMRAP   10 HSPU   (10 push press  115/65) 8 hang squat cleans    115/65 6 muscle ups  (6 chest-to-bar) 20 DUs     ENDURANCE WOD   1000 m row 40 KBS 20 Burpees 30 KBS 15 Burpees 20 KBS 10 Burpees 2k  on Assault Bike...

Saturday 11th, February 2016

TEAM WOD SATURDAY !!   20 min AMRAP – Team of 2   8 Power Cleans    135/95 6 Broad Jumps 15 KBS   55/35 **Partner 1 performs the workout above. Partner 2 rows 500 m. When partner 2 completes the row, partner 1 will then start rowing as partner 2 continues where partner 1 left off in the AMRAP***   ...

Friday 10th, February 2017

IT’S CHIPPER FRIDAY !!   Complete for Time:   15  Power Snatch    95/65 20 T2B 10 Burpees 1 Rope Climb 200 m RUN 15 Push Press 115/75 20 Pull-ups 10 Burpee Box Jump   24/20 1 Rope Climp 200 m RUN 15 Power Cleans  135/95 20 HSPU 10 Burpees 1 Rope Climb 200m RUN 15 Deadlifts  155/115 20 Box Jump Overs   24/20 10 Burpees 1 Rope Climb 200 m run     ENDURANCE WOD   For Time:   1000 m row 30 KBS  55/35 1000 m row 30 slamballs 1000 m row 30...