Archive for August 2018 | Monthly archive page

08.31.18

Happy Birthday Shawn!  Warm Up: 8 min Rowling For Time:  50 Pull Ups – scale to jumping/ ring rows. Run 400 M 21 Thruster 95/65 Run 800 M 21 Thrusters Run 400 M 50 Pull Ups  Cool Down: Stretch

8.30.18

Congrats to Jade and Fernando!! 31 min AMRAP w/ partner 8 Clean and Jerks 185/125 alternating reps 31 Toes to bar partner holds dead hang 8 Clean and Jerks 185/125 alternating reps 31 Pistols partner holds wall sit 8 Clean and Jerks 185/125 alternating reps 31 Push ups partner holds plank 8 Clean and Jerks 185/125 alternating rep 31 Cal […]

8.29.18

warm up: 800m run (400m x2)  wod: for reps + time  50-40-30-20-10  sit ups (w db's) doubles  *@ 10 min on clock 40-30-20-10 wall balls 20/14 db snatch 50/35 *@ 20 min on clock  30-20-10 deadlifts 225/155 Hspu > wall climbs    cool down: 4 min 15on/15off superman hold 

8.28.18

Warm up: 4x for Quality Run to end of building 4 Turkish Gettups (alternate sides with rounds) WOD: 16 min EMOM Odd: 7 OH Squats (50-60%) + Max Burpees over Bar Even: Rest Cool Down: 30 Strict Toes 2 Bar

8.27.18

Warm Up: PVC/Skills SWOD: 5,5,4,4,3,3,2,2,1,1 Squat Clean WOD: For Time 10-8-6-4-2 Man Makers 50/35 Bar Muscle Up Cool Down: 30 Strict Pull Ups  

8.27.18

Warm Up: PVC/Skills SWOD: 5,5,4,4,3,3,2,2,1,1 Squat Clean WOD: For Time 10-8-6-4-2 Man Makers 50/35 Bar Muscle Up Cool Down: 30 Strict Pull Ups  

Hell Week 8.15.17

Hell Week Day 2 "Helton" WOD:  35 min Cap 3 Rounds For Time: Run 800m 30 DB Squat Cleans 50/35 30 Burpees to 6" target Penalties:  DB weight + 10

Hell Week 8.16.17

Hell Week Day 3 "Tommy V" For Time:  18min Cap 21 Thruster 115/75 12 Rope Climb  scale to Strict Pull Up 15 Thruster 9 Rope Climb 9 Thruster 6 Rope Climb Penalties:  95/65 +5  75/55 + 7  <75/55 + 10 Rope Climb to Strict Pull Ups:  +7 with Band +10 or Jumping etc.

Hell Week 8.18.17

Hell Week Day Five  "Miagi"  32 min Cap 50 of each:  Deadlift 135/95 KB Swing 24/16 Push Ups Clean and Jerks  Pull Ups KB Taters Box Jumps Wall Climbs Knees to Elbows Double Unders Scaling: Weight- 115/75 +7  95/65 +9   75/55 +11 KB's –  20/12 + 7  16/8 +10 Knees on Push Ups-  +3 […]

8.21.18

warm up: shoulder stretches (snatch warm up) wod: "amanda 45" (16 min cap)  13-11-9-7-5 muscle ups > burpee pull ups  squat snatch 135/95   cool down: 3x 30 sit ups, 30 russian twists, 30 sefc plank