Author Archive

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Thursday 02.23.17

HEALTH & FITNESS A. 10 -1 BW Back Squats BW Bench Press Pull Ups   B. 1k Moderate Pace   C. 4 Sets of: 10-20 Hyperextensions 15-25 Weighted Sit Ups

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Wednesday 02.22.17

HEALTH & FITNESS A. 5 Sets of: 5 Push Presses + 5 BIG Box Jumps   B. CF Open WOD 14.5 21-18-15-12-9-6-3 for Time: Thrusters Bar Facing Burpees

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Tuesday 02.21.17

HEALTH & FITNESS A. 20 Minutes: Work Up to a HEAVY 3 rep DL   B. CF Open WOD 11.2 15 Minute AMRAP: 9 DL’s 155/100 12 HR Push Ups 15 Box Jumps 24/20   C. NOT for Time: 50 GHD Sit Ups or 5 sets for MAX reps

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Monday 02.20.16

HEALTH A. 30 Minutes: Clean & Jerk Work   FITNESS A. 30 Minutes: Clean + Hang Clean + 2 S2OH   HEALTH & FITNESS B. CF Open WOD 15.1/15.1A 9 Minute AMRAP: 155/75 15 T2B 10 DL’s 5 Power Snatches   6 Minutes Find MAX C&J

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Draft Day!!!

HEALTH & FITNESS (Partner WOD) A. 100 Cal Assault Bike 100 Power Snatches 75/55   B. 100 Cal Ski Erg 150 DL’s 185/125   C. 100 Cal Row 200 Wall Balls

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Friday 02.17.17

HEALTH & FITNESS A. E2MOM for 20 Minutes: 5 Back Squats   HEALTH B. 5 Rounds of: 10 DB HPC’s 10 DB Walking Lunges per Leg 10 Cal Row   C. 5 Sets of: GHD Sit Ups   FITNESS B. 5 Rounds of: 10 Hang Power Cleans 135/85 10 Pistols per Leg 10 Cal Row […]

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Thursday 02.16.17

HEALTH & FITNESS A. 20 Minutes: Work up to a HEAVY 5 rep DL   B1. 12 Minute AMRAP: 9 American KB Swings 2/1.5 pood 6 Box Jumps 30/24 3 DL’s (85% Part A) 1 Rope Climb *3 Minutes Rest, Then B2. 5 Minute Ladder: (2 + 2, 4 +4, 6+ 6…) Wall Balls 20/14

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Wednesday 02.15.17

HEALTH A1. 20 Minutes: Work on Snatch A2. E2MOM for 20 Minutes: 5 DB G2OH 5 Reverse DB Lunges per Leg 10 Squats   B. Tabata Mountain Climbers   FITNESS A1. 20 Minute Snatch Work A2. E2MOM for 20 Minutes: 3 TnG Snatches + 3 OHS   B. Tabata DU’s

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Tuesday 02.14.17

HEALTH & FITNESS A. 10 – 1 BW Bench Press 1 – 10 Pull Ups   HEALTH B. 4 Rounds of: 1 Minute: DB Power Snatches 1 Minute: Cal Row 1 Minute: Wall Balls 1 Minute: JRS 1 Minute: Rest   FITNESS B. 20 Minute AMRAP: 20 DB Snatches 50/35 20 Cal Row 20 DB […]

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