Monday, September 30, 2013

Back Squat (1X5@60%, 1X5@65%, 1X5@70%, 1X5@75%)
Metcon (Time)
30 T2B
20 Push Press 115/75#
20 T2B
10 Push Press 115/75#
10 T2B
5 Push Press 115/75#

Friday, September 27, 2013

Rahoi (AMRAP - Rounds and Reps)
12-Minute AMRAP of: 
12 Box Jumps, 24" 
6 Thrusters, 95# 
6 Bar Facing Burpees

Thursday, September 26, 2013

Handstand Walk (practice 5min measure max distance)
Metcon (Time)
3 rounds for time of:

10 KB Cleans (two hands/bells, from the floor) 24/16kg
20 Wall Balls 20/14#
50 Double-Unders

Tuesday, September 24, 2013

Front Squat (3-3-3-3-3-3)
Metcon (Time)
Metcon (Time)
3 Rounds
400m Run
21 Deadlifts (225/155)

Monday, September 23, 2013

HELLO MONDAY

Metcon (Time)
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

Friday, September 20, 2013

Power Snatch (2 REPS EMOM 10MIN 60% 1RM)
Metcon (Time)
21-15-9

Power Snatch 95/65
HSPU

Thursday, September 19, 2013

Squat Clean (5x3)
Metcon (AMRAP - Rounds)
15 min AMRAP
ascending ladder 1,1,2,2,3,3,4,.....
front squat 135/95
box jumps 30/24

Tuesday, September 17, 2013

WHERE WAS EVERYONE YESTERDAY???

Metcon (Time)
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

wait 5 min

Metcon (Time)
3 Rounds
10 Deadlift (365/275)
30 GHD Sit ups/ ABMAT situps

Monday, September 16, 2013

Power Clean (1-1-1-1-1-1-1)
Metcon (Time)
5 Rounds
400m Run
25 Shoulder to Overhead (135/95)

Friday, September 13, 2013

strength:
12 minutes to work to a near maximal complex of: Pushpress- push jerk - splitjerk

Metcon (Time)
100 Double-Unders
30 HSPU
100 KB Swings 24/16kg
30 Ring Dips
100 Double-Unders

Thursday, September 12, 2013

Metcon (Time)
2001m Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pullups
11 Power Cleans (170/120)
11 HSPUs
11 KB Swings (2/1.5)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Run (1.25 miles)
A tribute to all the victims of the 9/11 attacks on the World Trade Center in NYC. 2977 victims died that day. Included in that number are 411 emergency workers. We would like to say a prayer for the families and friends of all the victims on this day and remember those who died.

Tuesday, September 10, 2013

Bench Press (close grip bench 5-5-5-5-5)
Metcon (Time)
9 min continous clock
1:00 ME Muscle-Ups

3:00 AMRAP of:
9 Shoulder to OH 115/75#
12 TTB

1:00 ME Muscle-Ups

3:00 AMRAP of:
9 Shoulder to OH 115/75#
12 TTB

1:00 ME Muscle-Ups

Monday, September 9, 2013

Metcon (Time)
21-15-9 reps of
Hang squat clean, 50 pound dumbbells
Handstand push-ups
Power Snatch (3-3-3-3-3-3-3 Touch and Go)

Friday, September 6, 2013

3 rounds:

30 Wall-balls 20/14#
15 Pull-ups

then

Griff (Time)
For Time:
Run 800 meters  
Run 400 meters backwards  
Run 800 meters  
Run 400 meters backwards

Thursday, September 5, 2013

Metcon (Time)
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time WITH A PARTNER

Tuesday, September 3, 2013

High-Hang Snatch (12 minutes to work to a heavy Hi-Hang Snatch.  *DO)
Metcon (Time)
3 rounds for time of:

Run 400m
15 Thrusters 115/75#
15 C2B Pull-ups