Thursday, February 27, 2014

140228

4 rounds
1 min double unders
1 min min cal row
1 min snatch, 75/45
1 min rest

Wednesday, February 26, 2014

140226

A. Practice double unders

B. 21-15-9
Alternating dumbbell snatch, 50#
Burpee pull ups

SH 6:24
CP 6:45


Monday, February 24, 2014

140224

A. Skill work:
Muscle ups

B. AMRAP 8 min
Ascending ladder by 3s
3 hang power snatch, 115#
3 burpees
6 hang power snatch
6 burpees
9 etc...

SH 78
CP 70

Sunday, February 23, 2014

140223

5 rounds for time
15 cal row
12 box jumps 30/24
15 hand release push ups

SH 10:50
MH 15:13


Friday, February 21, 2014

140222

AMRAP 12 min
10 pull ups
15 kb swings 53/35
20 double unders

SH 315
MH 200


140221

Complete 4 rounds for time
15 thrusters 95/65
15 sit ups
1 min plank hold

SH 8:35 Rx
CP 9:45 Rx
FC 10:39
MH 11:40

Wednesday, February 19, 2014

140219

A. Back Squat
5 x 75%
3 x 85%
1+ x 95%


B.  AMRAP 6 min
5 wall ball 20/16
5 toes to bar

SH 125
CP 113

Tuesday, February 18, 2014

140218

Complete 3 rounds for total reps
1 min max cal row
1 min max reps kb swings 70/53
1 min max reps deadlift 185/105
1 min rest

SH 165
CP 143
MH 114


Monday, February 17, 2014

140217

Complete for time
30 back squats, 115#
30 burpees
30 push press, 115#
30 burpees
30 power cleans, 115#
30 burpees

SH 11:26
CP 12:41



Friday, February 14, 2014

140214

SWOD

A1.)Tempo Romanian Deadlifts 5×8 @40X0 @50%

A2.) Tempo Ab Rollouts 5×6 @4020

Rest exactly 60 seconds after A2

WOD

AMRAP 7min

7 SDHP(95/65)

7 Pullups

SH 115



Thursday, February 13, 2014

140213

AMRAP 10 min
10 dumbbell thrusters, 35#
10 pull ups
20 double unders

SH 228


Tuesday, February 11, 2014

140211

5 rounds for time
15 kb swings, 70#
15 burpee box jump-overs, 24"
Row 250m

SH 17:00
CP 20:21


Monday, February 10, 2014

140210

A. Shoulder Press
3 x 70%
3 x 80%
3+ x 90%


B. OPEN WORKOUT 11.3

MEN includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOMEN includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

SH 23
CP 7

Saturday, February 8, 2014

140208

4 rounds
15 power snatch 65/45
15 wall ball
Then
50 burpees

SH 9:59
FC 12:47
MH 15:22


Friday, February 7, 2014

Wednesday, February 5, 2014

140206

5 rounds for time
5 push jerk 185/130
10 chest to bar pull ups 
25 double unders 

MH 8:16
SH 9:26




140205

A. Deadlift
3 x 70%
3 x 80%
3+ x 90%

MH 135x3

B. AMRAP 8 min
3 squat cleans 135/95
3 toes to bar
6 squat cleans
6 toes to bar
9 squat cleans
9 toes to bar
12
12 etc......

MH 47
CP 62
SH 73


Sunday, February 2, 2014

140203

A. Back Squat
3 x 70%
3 x 80%
3+ x 90%


B. AMRAP 10 min
3 strict pull ups
3 strict hand stand push ups
3 strict ring dips

CP 98
SH 84 (8 min)

140202

Complete for time
30 pull ups
1 min plank hold
50 goblet squats 53/30
1 min plank hold
50 kb sumo deadlift high pull 53/30
1 min plank hold
30 knees to elbows

SH 9:48
MH 11:52
FC 12:45



Saturday, February 1, 2014

140201

AMRAP 15 min
10 wall ball 20/16
10 alternating dumbbell snatch 50/25
10 sit ups

SH 324
FC 260
MH 253