Friday, March 31, 2017

4 RFT 400m run 5 Parallette Shoot Through w/push-up 50m sled pull (90/135)  50m Broad Jumps  10 Push Press (75/115) Oly 6pm 1) Snatch  2x 3@   75%  2 x 2@   80%  2x 1@   85%      2) cln&jrk  3 x 1@ 70%  3 x 1@   75%  2 x 1@   80% ... Continue Reading →

Wednesday, March 29, 2017

Emom 10 Even: 5 FS (75/115), Adv (95/135) Odd: 30 Dubs/15 attempts/60 singles .  4 RFT  20 Alt Barbell Lunges (65/95) (front OR back rack) 15 T2B (V ups) 10 HSPU  200m Run ——————————————- Oly 7 pm 4 RFT 400m run 25 Box Jumps (20/24) 25 KBS (35/55) 50m sled pull (75/115) Best of Luck... Continue Reading →

Monday, March 27, 2017

4 RFT 400m run 25 Box Jumps (20/24) 25 KBS (35/55) 50m sled pull (75/115) Best of Luck to you Carl!!  -------------------------- Oly 7pm 1) PC+HC 3 @70%  3 @ 75%  3 @ 80%  2) rk jerks (Split) 3 x 3@ 70%  2 x 2@  75%  2 x 2@   80%         ... Continue Reading →

Friday, March 24, 2017

For time: 50 Mtn Climbers 22 Russian KBS (35/55), Adv (55/70) 22 Alt Pistols 50 Mtn Climbers 16 Russian KBS  16 Alt Pistols 50 Mtn Climbers 10 Russian KBS  10 Alt Pistols . *Scaled pistols= Goblet Squats .  Finisher :  Dumbbell Rows 3×20 Hollow Rocks 3×10 Arch Rocks 3×10 ------------------ Oly 6pm  1) PS+Sn Bal+HS+Sn ... Continue Reading →

Monday, March 20, 2017

For Time: 75 Dubs  30 Thrusters (65/95) Run 400m 50 Dubs  20 Thrusters (65/95) Run 400m 25 Dubs 10 Thrusters (65/95) Run 400m Oly 7pm 1) snatch 3 x 3@ 65% 2 x 3@  70%       2) Clean 2 x 4@ 65%  2 x 3@ 70%  3) back sqt 3 x 5@ 70% 

Friday, March 17, 2017

3 Rds 17 Burpees  17 Box Jumps (20/24) 17 Alt DB Snatch (35/55) 800m run  --------------------- Oly 6pm 1) PC+HC 4 x 2@ 65%   3 x 2@ 70%   2 x 2@ 75%  2) rk jerks  2 x 2@ 65%  2 x 2@  70%  2 x 2@ 75%  3) Front Squat  4 x 4@ 75% 

Thursday, March 16, 2017

For time: 100 Dubs 50 WallBalls (14/20) 80 Dubs 40 Wall Balls 60 Dubs 30 Wall Balls 40 Dubs 20 Wall Balls 20 Dubs 10 Wall Balls . *singles x 2/ attempts x half Finisher:  Arnold Press; 3×10 DB Curls 3×20 Banded Tricep Extensions 3×20

Wednesday, March 15, 2017

Put your name on the Open list for Saturday or Sunday!! . For time with a partner: 60cal row(switch every 15cal) 100 AbMat Sit-ups 60cal row(switch every 15cal) 100 Deadlifts (105/155) *Adv =90 Cal rows, 155/225 **Individuals do 1/2 Cal & Reps Oly 7pm 1) PS+Sn Bal+HS 3 x 1@ 65%  3 x 1@  70% ... Continue Reading →

Tuesday, March 14, 2017

For time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Clean Rx (95/135), Sc(65/95) 1 Rd of *”Cindy” after each set . *”Cindy” 5 pull-ups 10 HR push-ups 15 air squats . Fitness: 4 Rds 400m row/run 3 Rds Cindy

Monday, March 13, 2017

For time: 30-20-10 Russian KBS (55/70) KB Goblet Squats  200m Run . 3:00 Rest . 3 Rds 15 Box Jumps (20/24) 12 V-Ups 9 HSPU or 18 Hand Release Push Ups . Finisher: 2 Rds (NOT for time) 10 DB Lateral Raises  1:00 Weighted Plank Holds 20 Wtd Bridges Oly 7pm 1) Power Snatch  2... Continue Reading →

Monday, March 6, 2017

For time:  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 WallBalls (14/20) Power Cleans (65/95) Burpees ------------------------- Oly 7pm 1) snatch    2 @ 75%     2 @ 80%     2 @ 85%  2) cln&jrk  2 @ 75%    2 @ 80%    2 @ 85%     

Open wods 

There's a sign up sheet to let us know when you intend to do Open wod 17.2 in the box. Please put your name down for Saturday or Sunday, message Jeannie to add you to list.

Friday, March 3, 2017

For time: 50 Box Jumps (20/24) 50 KBS (35/55) 50 RDL (95/135) 50 HR push-ups  50 Cal Row -------------------- Oly 6pm 1) Power Snatch 4 @ 70%   4 @ 75%  3 @  80%      2)Power Clean & Power Jerk  3 @ 70%   3 @ 75%     3 @ 80%   3) Clean Pulls 2 x... Continue Reading →

Thursday, March 2, 2017

2 x 400m run, rest 1:00 btw 2 x 200m, rest 1:00 btw . AMRAP 10 42 Dubs/2xsingles/half attempts 30 Wallballs (14/20) 18 T2B . Rest 5 mins . AMRAP 6:   21 Dubs 15 Wallballs (20/14#) 9 T2B

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