Monthly Archives: May 2017

Friday 5/19

May 18th, 2017|

Friday 5/19 [metcon] “1775” For Time: 100/80 Calorie Bike 50 Power Snatches (75/55) 25 Over-the-Bar Burpees [rx+] 1. Snatch 65%/3 70%/3 75%/3 80%/3 85%/2 (90%/1)3 [...]

Thursday 5/18

May 17th, 2017|

THURSDAY 5/18 [metcon] Partner WOD 25 Min AMRAP 1000m Row 20 Deadlifts 225/155 2 Rope Climbs

Wednesday 5/17

May 16th, 2017|

Wednesday 5/17 [strength] 12min Overhead Squat – Heavy Set of 3 Then, [metcon] EMOMx12, Alternating: Min 1: 12 KB Front Rack Lunges (35’s/20’s) Min 2: [...]

Tuesday 5/16

May 15th, 2017|

Tuesday 5/16   [metcon] “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups

Monday 5/15

May 15th, 2017|

MONDAY 5/15 [gym briefing]  PAINTBALL! This Saturday (5/20) **As of now we have 35 people signed up, we're going to end up paying 40-50$/person depending [...]

Friday 5/12

May 11th, 2017|

FRIDAY 5/12  [strength] Power Clean Build to a tough tripple [metcon] For Time 30/25 Cal Bike/Row 20 Burpee Box Jump Overs 30/24 10 Power Cleans [...]

Thursday 5/11

May 10th, 2017|

THURSDAY 5/11 [metcon] Teams of 4-5 *5min at each station, rotating through the stations with your team for 25min Row Burpee Broad Jump 40' Bike [...]

Wednesday 5/10

May 9th, 2017|

WEDNESDAY 5/10 [strength]  Push Press 3 Sets of 8 Reps [metcon] 13 Min AMRAP 55 Calorie Row 55 Thrusters (95/65) 55 Pull-ups 55 HSPU [rx+] [...]

Tuesday 5/9

May 8th, 2017|

TUESDAY 5/9  [strength] Snatch 15 Minutes to build to a heavy snatch. Something heavier than what you are going to snatch in the met-con. [metcon] [...]

Monday 5/8

May 7th, 2017|

MONDAY 5/8  [strength] Deadlift (3 x 3) [metcon] 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200m Run [rx+]

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