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Comments Off on 3/25/17

3/25/17

Reminder!   Come in tomorrow from 8:30am-11:30am to crush The FINAL Open 17.5 workout! We will not be having normal classes, but please come in anytime between those hours to workout and/or cheer on your fellow athletes!   ALSO! Don't forget our super star throw down match begins at 9:30am between Jason Garrard, Cameron ...

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Comments Off on 3/24/17

3/24/17

Our FINAL Open Throw Down Announcement!!!! Come Watch Jason, Cameron, and Mike do 17.5 this Thursday at 9:30am!!   2 Laps Plate Carry (Add a plate each Round) :30 Weighted Plank 5 Weighted Ring Dips5 Rounds       1 Rope Climb (Scale: 3 rope pull ups) 10 KB OH Presses 5/5 BB Side Lunges5 Rounds

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Comments Off on 3/23/17

3/23/17

EMOM 12: 15 Wall Balls 15 Bent Over Rows         10 minutes Pec mobility Lat Mobility 1st Rib Mobility Subscap Mobility     For Time: 400m Run 25 Snatches 400m Run 25 OHS 400m Run 16 Min Cap

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Comments Off on 3/22/17

3/22/17

4 Rounds: 300m Row 5 C2B Pullups OR 1-3 Muscle Ups Rest :60       Overhead Lunges 6x2/2       21-18-15-12-9-6-3 KB Single Leg DL Push-ups KB Clean Russian Twists w/ KB

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Comments Off on 3/21/17

3/21/17

3 Rounds: 3 Strict HSPU's (Scaled: 4 Wall Walks/Adv: 5 Strict) 5 Kipping HSPU's (Adv 10) Rest :60       EMOM 5 5 Power Cleans       9-8-7-6....1 Front Squats Bar Over Burpees T2B

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Comments Off on 3/20/17

3/20/17

4 Rnds: 5 Strict Pull Ups 5 Kips to Hips (Adv: 1-3 Bar MU's) Rest 2:00 *Goal is to complete set without coming off bar*       AMRAP 4: 30 DU's + 15 Thrusters Rest 4:00 AMRAP 4: 30 DU's + 9 Thrusters (heavier than set of 15) Rest 4:00 AMRAP 4: 30 DU's + 3 Thrusters (heavier than set of 9)       5 Rounds: 200m Sprint Rest :60

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Comments Off on 3/17/17

3/17/17

5 Chin Ups Temp: 4010 1 Lap CFCH Special Prowler Sprint 10 Weighted GHD's or weighted T2B (Reverse sit ups if doing Open on Saturday) 5 Rounds NFT       1 Length Handstand Walk (Scale 3 Wall Walks) 6/6 Weigthed Pistols 12 Alternating SA KB Swings Rest :60 5 Rounds 16 min time cap

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Comments Off on 3/16/17

3/16/17

10 KB Bench Presses ME KB Bent over Rows 60 DU's 3 Rnds       10 minutes Bicep mobility Tricep Mobility Rotator Cuff Mobility     5 Min AMRAP: 1, 2, 3, 4...Deadlifts 2, 4, 6, 8...Wall Balls 2, 4, 6, 8...Box Jumps 5:00 Rest 5 Min AMRAP: 1, 2, 3, 4...Deadlifts 2, 4, 6, 8...Wall Balls 2, 4, 6, 8...Box Jumps Re-start from beginning

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Comments Off on 3/15/17

3/15/17

EMOM 6: Muscle ups (ring or bar) 1-3 OR 5 Chest to bar pull ups Overhead Squat Take 20 min to find 1RM 15 Push ups on wall ball 15 Sit ups w/ wall ball 15 MAX SPEED G2OH w/ WB (no slamming) 400m Run w/ wall ball 4 Rounds

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Comments Off on 3/14/17

3/14/17

Shoulder to Overhead Barbell Cycling THEN: 5x5 Shoulder to OH - Do not put bar down during set       Clean and Jerk 6x3 - First three sets touch and go - last three sets increase weight and can drop the bar       Every 4 Min for 16 Minutes (4 Rounds): Row 250m 30 DU's 20 Walking Lunges w/ Farmers carry

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