Author Archive

Friday, 8 August 2014

Posted by:

For Time:

500M Row

50 Wallball (20/14)

400M Row

40 Wallball

300M Row

30 Wallball

200M Row

20 Wallball

100M Row

10 Wallball

Continue Reading - >
0

Thursday, 7 August 2014

Posted by:

Strength: 1 RM Deadlift

7 Rounds:

In one minute complete 5 deadlifts (75% of 1 RM), in remaining time perform as many box jumps (24/20) as possible.

Rest one minute between rounds.

Continue Reading - >
0

Wednesday, 6 August 2014

Posted by:

4 Min AMRAP

5 Push Up

5 Pull Up

- 2 Min Rest -

4 Min AMRAP

1 “Suicide” run

8 KTE

- 2 Min Rest -

4 Min AMRAP

10 Step Back Lunges

10 Slamball (15/10)

Continue Reading - >
0

Tuesday, 5 August 2014

Posted by:

Strength: 1 RM Strict Press

 

Then, for time…

Grace:

30 Clean & Jerks (135/95)

Continue Reading - >
0

Monday, 4 August 2014

Posted by:

For Time:

10 Pull-ups

20 Sledge Strikes

30 Ab-Mat Sit-ups

40 Double Unders

50 Air Squats

800M Run

50 Air Squats

40 Double Unders

30 Ab-Mat Sit-ups

20 Sledge Strikes

10 Pull-ups

Continue Reading - >
0

Saturday, 2 August 2014

Posted by:

31 Heroes

Partner AMRAP 31 minutes

 

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24″)

 

Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Continue Reading - >
0

Friday, 1 August 2014

Posted by:

In teams of 2 complete,

3 rounds for time:

100 Plate Ground to Overhead (45/35)
, 2 x 200 meter run each (relay style)

Continue Reading - >
0

Thursday, 31 July 2014

Posted by:

EMOM for 12 Minutes

Even Minutes: 30 Double Unders

Odd Minutes: 10 Renegade Rows w/ Pushup

Continue Reading - >
0

Wednesday, 30 July 2014

Posted by:

2-3 Rounds for Time

20 Power Cleans (135/95)

20 Front Squat (135/95)

20 Kettle bell Swings (53/35)

At the top of each minute perform two bar facing burpees.

Continue Reading - >
0

Tuesday, 29 July 2014

Posted by:

6 MIN AMRAP

200 M Run

12 V-Ups

2 MIN REST

 

6 MIN AMRAP

200 M Row

12 Ring Dips

2 MIN REST

 

6 MIN AMRAP

200 M Run

12 T2B

Continue Reading - >
0

Monday, 28 July 2014

Posted by:

A four letter word starting with F…

See you at the box :)

Continue Reading - >
0

Friday, 18 April 2014

Posted by:

 

“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

Continue Reading - >
0

Thursday, 17 April 2014

Posted by:

Strength: Bench Press –  8,6,6 @ 70, 75, 80%

For Time:

250m row

20 pushups

10 V-Ups

50 double unders

20 pushups

10 V-Ups

250m row

20 pushups

10 V-Ups

50 double unders

Continue Reading - >
0

Friday, 17 April 2014

Posted by:

“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

Continue Reading - >
0

Tuesday, 15 April 2014

Posted by:

Strength: Front Squat 8,6,6 @ 70, 75, 80%

Every minute on the minute for 10 minutes:

Odd: 5 Front Squats (70-75% 1RM)

Even: Max Ring Dips

Continue Reading - >
0
Page 1 of 4 1234