Monthly Archives: February 2016

Tuesday 03.01.16

warm up 2:00 in the bottom of a squat -then- 3 Rounds of “Cindy” skill/strength Front Squat 4×4 (Start around 80%) metcon 4 Rounds 5 Burpee Ring Muscle Ups 15 Cal Row or Bike E: 5 burpees, 5 ring rows … Continue reading

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Monday 02.29.16

warm up 3 Rounds Row 15 Calories 15 Goblet Squats strength / skill Squat Clean 5×3 Drop and Reset (Start around 80%) metcon AMRAP 12:00 400m run 40 Double Unders 20 KB swings E: 200m run; 25/15 DB; 2x su … Continue reading

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Sunday 02.28.16

Open Gym 10:00am – 12:00 noon

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Saturday 02.27.16

9:15am Team WOD: 800m run (200m relay) 10 rounds (each, take turns): 3 burpees 5 pull ups 10 push ups 15 squats 800m run (200m relay) 10:00am Hero WOD: U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, … Continue reading

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Friday 02.26.16

Warm up: pvc mob 3 rounds: 6 deadlifts 95/65 6 squat cleans 6 bar facing burpees MetCon: WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking … Continue reading

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Thursday 02.25.16

Warm up: pvc mob 3 rounds: 5 hspu 5 burpees 15 kb swings Strength/skill: push jerk 4×4 at 70% (and work up) MetCon: 3 rft: 30/20 calories bike/row 12 power cleans E: 65/45; 15/10 calories F: 95/65 P: 115/75 C: … Continue reading

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Wednesday 02.24.16

warm up: pvc mob row 250m 10 pull ups row 250m 15 light front squats row 250m 10 pull ups Strength/skill: 10 round EMOM of 80% squat clean & jerk MetCon: For time: 75 wall balls 40 hspu 15 front … Continue reading

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Tuesday 02.23.16

Warm up: pvc mob AMRAP in 6:00 30 du, 10 wall balls Strength/skill: back squat 4 x 4 (start ~80%) MetCon: AMRAP in 20:00 run/row 400m 15 power snatch 15 burpees to 6” target E:55/35; modified burpees F: 65/45; behind … Continue reading

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Monday 02.22.16

Warm up: pvc mob 3 rounds 12 RDLs 10 push ups 8 OHS Strength/skill: 5×3 full snatch; start ~80%; drop & reset MetCon: 3rft: 60 du 20 Push ups 10 deadlifts E: 95/65; 2x su F: 135/95; 3x su P: … Continue reading

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Sunday 02.21.16

Open Gym 10:00am – 12:00noon

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