Monthly Archives: May 2012

Friday, June 1, 2012

Mobility: Calves and quads (for running) Strength: 3×3 TGU Metcon: “I Own You” 800m run 3 RFT: 20 Plate g2oh (45#/35#) 20 OH Lunges (each knee touch = 1 rep) 20 Pull ups Ap: 25 plate twists (l/r = 1) … Continue reading

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Thursday, May 31, 2012

Mob: OH squat mobility Skill: 5 x 3 bar mu OR bar and ring mu progressions Metcon: “The Dude Abides” 12:00 AMRAP: 1 Rope climb (scale=5 reverse grip dead hang pull ups) 5 Overhead squats (135#/95#) 15 CF push-ups 25 … Continue reading

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Wednesday, May 30, 2012

Mobility: Super couch Skill: 3 X :30 HS hold, :30 rest Metcon: “A-1 Thick and Hearty” Run 400m 3 Rounds of the following barbell complex (135/95): – 5 Deadlifts – 5 Hang power cleans – 5 Push jerks Run 400m … Continue reading

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Tuesday, May 29, 2012

Mob: Sampson stretch, pigeon stretch, shoulders w/band Metcon: “Filthy Fifty” – Version B (for brand new folks9 = “Twisted 25” (25 reps of each) 50 Box jumps (24″/20″) 50 Jumping pull ups 50 Kb swings (35#/25#) 50 Walking lunge steps … Continue reading

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MEMORIAL DAY – 8:30AM AND 2:30PM CLASSES ONLY

8:30am and 2:30pm ONLY! For time: 1 Mile run 100 Pull ups 200 Push ups 300 Squats 1 Mile If you have body armor (weight vest) – WEAR IT! Body weight reps are typically done in “Cindy” rounds (5 pull … Continue reading

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Sunday, May 27, 2012

Open gym: noon-2

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Saturday, May 26, 2012

MetCon: “Hang em’ high or hang em’ low” Teams of 3: Person 1 = 500m row or 400m run but you must do at least 1 of each Person 2 = swings kb (35#/25#) Person 3 = completes the following … Continue reading

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Friday, May 25, 2012

Mobility: Some new hip love Skill: hang squat snatch clinic MetCon: “Don’t Eat the Fruit” 9 hang squat snatch (95#/65#) 50 du 7 hang squat snatch 50 du 5 hang squat snatch 50 du 7 hang squat snatch 50 du … Continue reading

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Thursday, May 24, 2012

Mobility: Hip & external rotation on box Strength: 15:00 to find deadlift 3 rm MetCon: “My Achy Breaky Ball” 500m row 21 wall shots (20#/14#) 21 med ball clean 20 burpees 15 wall shots 15 med ball cleans 200m run … Continue reading

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Wednesday, May 23, 2012

Mobility: partner hamstring stretch Speed/stamina: 3 x 50m sprint, walk back MetCon: “Fighting Temptation” 15 hspu 10 front squat @50% 1rm 15 t2b 10 front squat 15 ring dips 10 front squat 15 bar facing burpees 10 front squat After … Continue reading

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