Author Archive

April 3, 2015

Posted by:

“The Trifecta, part 1

 

*Snatch Skill work*

 

12, 9, 6

OHS/T2B

90 sec rest

9,6,3

Power Snatch/Pull Ups

90 sec rest

6,4,2

Hang Snatch/C2B or Muscle Up

 

Until Next Time… :-)

Continue Reading - >
0

April 2, 2015

Posted by:

Light It Up BLUE!!!

 

*Mobility Work*

 

For Time:

40 weighted sit-ups

50 Box Step Ups (20)

400 Meter Run

60 Wall Balls (20/14)

400 Meter run

50 Jumping Lunges

40 V-Ups

Elbows Up… Be Great. :-)

Continue Reading - >
0

April 1, 2015

Posted by:

“Horse Power”

 

Strength: Deadlift 1RM

 Then

 9 minute Partner WOD:

 3 Deadlift (115/75)

2 Hang Cleans

1 Thruster

*alternating*

Chest Up, Knees Out. :-)

Continue Reading - >
0

March 31, 2015

Posted by:

Milk & Cookies!!”

 

*HSPU Skill Work *

 Then

200m run, 2 HSPU, 20 DU’S

200m run, 4 HSPU, 30 DU’S

200m run, 6 HSPU, 40 DU’S

200m run, 8 HSPU, 50 DU’S

200m run, 10 HSPU, 60 DU’S

*15 minute Cutoff*

Knees Out,  Chest Up!  :-)

Continue Reading - >
0

March 30, 2015

Posted by:

Puuukie J

 

7 minute EMOM

Max Cal row

5 Burpees at the top of every minute

2 minutes rest

 7 minute EMOM

8 KBS

8 Goblet Squats

Elbows Up, Knees Out.. :-)

Continue Reading - >
0

3/27/2015

Posted by:

 

“The Green Mile, 15.5″

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.

Knees Out, Elbows Up!

Continue Reading - >
0

3/26/2015

Posted by:

“Dance With Me”

 

*Mobility Work*

 Then

21, 15, 9

Burpee Box Jumps (24/20)

V-Ups

400 meter run

 

Elbows Up! :-)

Continue Reading - >
0

3/25/2015

Posted by:

“OHHH.. NOOO.. Homies!”

 

*Squat Clean and Push Jerk Skill work*

 

16 minute EMOM:

3 Squat Cleans, 3 Push Jerk (ODD)

35 DU (Even)

 

Elbows Up Homie! :-)

Continue Reading - >
0

3/24/2015

Posted by:

“HASHTAG”

 

Strength: 1RM Strict Press

then

8 Rounds of:

20sec on / 10sec off Push Press

20sec on / 10sec off Bent over row

 

Knees Out, Elbows Up! :-)

Continue Reading - >
0

3/23/2015

Posted by:

“Shirts Off Season”

 

200 meter run

15 Dumbbell Thrusters

30 T2B

200 meter run

15 Dumbbell Thrusters

20 Chest 2 Bar

200 meter run

15 Dumbbell Thrusters

15 T2B

200 meter run

15 Dumbbell Thrusters

10 Chest 2 Bar

Knees Out, Elbows Up! :-)

Continue Reading - >
0

Friday Fun! 1/9/15

Posted by:

Strict Press

8@70%, 6@75%, 6@80%

Then,

8 mins of work, squats go up by 2 reps and push press by 1 rep every minute.

min 1: 10 Air Squats, 5 push press

min 2: 12 Air Squats, 6 push press

min 3: 14 Air Squats, 7 push press

min 4: 16 Air Squats, 8 push press

You get the point… :-)

Continue Reading - >
0

10/24/2014

Posted by:

“The Epidemic”

 

30-25-20-15-10-5

 Calorie Row

Bent over Dumbbell row

6 HSPU at the end of each round

 

Knees Out, Elbows Up!!!

 

Continue Reading - >
0

10/23/2014

Posted by:

“The Infection”

3 Rounds of:

15 Burpee Pull-ups

20 V-Ups 25 KBS

40 Air Squats

400 meter run

Knees Out, Elbows Up! 😛

Continue Reading - >
0

10/22/2014

Posted by:

“E-Bo”

 

Strict Press

10@65, 8@70, @75 of 1RM

 

50 DU cash in

 

5 Rds of:

10 Hang Cleans

10 Push Press

 

50 DU cash out

 

Knees Out, Elbows Up!! :-)

Continue Reading - >
0

10/21/2014

Posted by:

“Smallpox”

 Dead-lift

10@65, 8@70, @75 of 1RM

 

1-10 Dead-lift (225/165)

10-1 Wall-balls(20/14)

 

Knees Out, Elbows Up!

Continue Reading - >
0
Page 1 of 5 12345