Monthly Archives: June 2012

Sunday, July 1, 2012

Open gym: noon-2

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Saturday, June 30, 2012

USMC Combat Fitness Test Redux Movement to Contact: 800m Run Rest 90s Ammo Lift: 2 min AMRAP weighted ammo can Or DB shoulder to OH Maneuver Under Fire : Cone Course 1000 Hero WOD: “Carse” (40:00 cutoff) 21-18-15-12-9-6-3 reps for … Continue reading

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Friday, June 29, 2012

Mobility – Bone Saw – Calf Smash Redux Speed/Stamina: 500m Row for Time – compare to 3/05 MetCon – “Space Jam” AMRAP in 3:00 Single DB (40#/25#) 1 TGU 10 DB snatch (5L/5R) Rest 1:00 AMRAP in 5:00 5 Power … Continue reading

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Thursday, June 28, 2012

Strength/Skill: Push press 3rm Mobility VooDoo Floss your knees MetCon “Prometheus” For Time: 50 DB Man Makers (40#/25#) Man Maker = Push Up, Squat Clean Thruster or Squat Clean + PP EMOM 5 Slam Balls After Party: 10 Heavy Tire … Continue reading

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Wednesday, June 27, 2012

Mobility – How to Stand Skill: tabata double unders (score lowest round) MetCon: “Se7en” 7 RFT 7 HSPU 7 Deadlift (225#/155#) 7 Russian KB Swings (70#/53#) 7 Burpees After Party: 10 slam ball toss for distance

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Tuesday, June 26, 2012

Mobility and Skill: Kipping and Butterfly Pull Up Instruction MetCon – “Cindy” AMRAP in 20:00 5 pull ups 10 push ups 15 squats After Party: 20 sledge swings each side

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Monday, June 25, 2012

Strength: death by (dead hang) pull up or max timed chin over bar Mobility – Upper Back Extension http://www.youtube.com/watch?feature=player_embedded&v=CrKstFEd3oU MetCon – “The Talented Mr. TeaCup” 2 RFT 10 hang squat snatch (95#/65#) 20 sit ups 30 DU 10 hang squat … Continue reading

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Sunday, June 24, 2012

Open gym: noon-2

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Saturday, June 23, 2012

WOD Demo Courtesy of Phase 5 Fitness Ben Bitner Memorial Wod 50 Thrusters (95#/65#) 5k Row, any way with partner walking around rower hugging plate (45/25) 50 Burpees 1000 Hero WOD: “Roy” 5 Rft: 15 Deadlift (225#/135#) 20 Box jumps … Continue reading

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Friday, June 22, 2012

Mobility: frog leaps x 10 Skill: 15:00 for max height box jump – comopare to 3/01 MetCon: “Horsing Around” 10-9-8-7-6-5-4-3-2-1 OHS (115#/75#) Ring dips Burpees After party: accumulate 3:00 of plank hold 6:30pm Advanced WOD: 50 squat clean (95#/65#) 50 … Continue reading

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