Friday, December 29, 2017

20 min choose A) or B) A) Back Rack Reverse Lunges 6 x 10/leg *Complete all 10 on Right then 10 on Left B) Bench Press 6 x 10 Ascending . Complete as many reps as possible in 7 minutes of: Thrusters (65/95)* . *Every time you drop the barbell, perform 5/7 Pull-ups

Tuesday , December 26, 2017

2-3 sharing a rower/ski erg/bike, Follow the leader, 3 sets: 20/30 cal row 40 jumping lunges 20 Burpees 40 jumping squats 15/20 cal bike/ski/Row *when last person finishes their Rd, 1st person starts next rd

Friday, December 22, 2017

Back Rack Reverse Lunges 6 x 10/leg *Complete all 10 on Right then 10 on Left . 6 RFT: 200m run 10 T2B 10 Wall Balls (14/20) 10 Hang Power Snatch (55/75) . Fitness 6 RFT: 200m run/row 10 V ups 10 Goblet squats (25/45) 10 DB Arnold Presses (15/25) 

Tuesday, December 19, 2017

For time: 1 Rd 21 Deadlifts (155/225) 200m run 21 HSPU 21 GHD 200m run . 2 Rds 15 Deadlifts (135/185) 200m run 15 HSPU 15 GHD 200m run . 3 Rds 9 Deadlifts (105/155) 200m run 9 HSPU 9 GHD 200m run

Monday, December 18, 2017

For time: (time includes 3 min rest) 4 RDs 12 OHS (65/95) 12 Burpee Box Jumps (20/24) ——-3 min Rest——- 2 Rds 4 Wall Walks 8 Curtis P's (65/95) 12 Pull Ups 12 Wall Balls (14/20) 72 Dubs

Tuesday, December 12, 2017

E2mom 10 (5 sets) Hang Power Clean x 3 (Work up to a Heavy Set of 3) . 3 RFT: 20 Hang Power Cleans (65/95) 20 Front Squats 20 Push Press . Fitness Option: Row 800m, 700m, 600m, 500m, 400m, 300m, 200m, 100m Rest 1:00 between ea

Wednesday, December 6, 2017

For time: 2-4-6-8-10-12-10-8-6-4-2 DB Alt Snatch (35/55) 20-40-60-80-100-120-100-80-60-40-20 Dubs . Subs for dubs: Dubs x 2 or: 4-8-12-16-20-24-20-16-12-8-4 Cal Row/Bike/ski . Finisher: 3 Rds 15 Wtd Good Mornings 15 GHD

Friday, December 1, 2017

Partner Row for time: 2,000m switch every 250m . Teams of 2 AMRAP 20: 7 KBS (35/55) 7/10 Cal Row, 5/7 Cal bike, 5/7 Cal ski 7 Burpees Teammates complete full rounds, then switch.

Tuesday, November 28, 2017

4 Rds NOT for time 15 Deadlifts (105/155) 30 Alt Walking Lunges--Rest 1-2 min between sets . AMRAP 18: 200m Run, 2 KBS* (35/55) 200m Run, 4 KBS 200m Run, 6 KBS 200m Run, 8 KBS 200m Run, 10 KBS 200m Run, 12 KBS...... Continue to add (2) reps per round. *Rx=American KBS, bottoms up

Monday, November 27, 2017

Front Squat Work up to a Heavy Set of 2 . AMRAP 20 minutes: 5 Power Clean (95/135) 6 C2B 30 Dubs/60 singles/15 attempts 200m run Evelynn Bouyelas earned a first place finish in her age group for the Quadburners 5 Race series!! Congrats Ev! . Oly Hang Power Snatch 3 sets x 3 reps... Continue Reading →

Tuesday, November 21, 2017

Partner Rowling 1000 m/5 Rds each There will be a penalty for every meter under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. . 6... Continue Reading →

Friday, November 17, 2017

8am will swim/run by the pool. All other classes will wod in the box. Swim wod 3 RFT: 20 air squats 20 Ball 2 Toes (10/20 slamball) 20 Ball Slams 20 Russian Twists (R+L=2) 150m swim/400m run . 5am, 9am & 5pm wod: 3 RFT: 20 wall ball (20/14) 30 burpees 20 power cleans (135/95)... Continue Reading →

Thursday, November 16, 2017

10-9-8-7-6-5-4-3-2-1 HSPU Front Squats (75/115) 50m Farmer’s Carry (35/55) 200m run . Finisher: 2 Rds NOT for time 10 Hollow Rocks 20 Sprinter Crunches 30 Second L sit hold (pull-up bar or paralette)

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