2.17.14 MONDAY "JIMMY DYCE" 20min AMRAP of: 9…7…5 of: Snatch…145/85 pounds HSPU's…25's then: 15…10…5 of: KB Swings…70/53 pounds Burpees then: 21…15…9 of: Thruster…95/65 pounds Pull... Read More
2.16.14 SUNDAY ENDURANCE– "FROGGER" 15 Rounds of: 12 Calorie Row 9 10m Shuttle Touches 3 G.I. Janes 1min Rest For Time Post time to comments... Read More
2.15.14 SATURDAY "CONQUISTADOR" 60 High Wall Balls…20/14 pounds…12/10 feet 50 DB Snatch… choose your poison (no more than 70/50) 40 HSPU's 30 Burpees 20 Bar... Read More
2.13.14 THURSDAY warm up– 10 MS, 10 HS, 10 HSS, 10 OHS…45/15 Olympic: 6×2 Hang Squat Snatch @ 80% Strength: 3×8 Trap Bar Deadlift Metcon:... Read More
2.12.14 WEDNESDAY warm up– flight simulator up to 35 and back down Strength: 3×8 Back Squat Metcon1: 15…10…5 of: CnJ…205/135 (15 GHD Sit Ups after... Read More
2.11.14 TUESDAY warm up– 10 PC, 10 HC, 10 HSC, 10 PJ…45/15 Olympic: 5×1 CnJ Complex @ 75% (complex= Power Clean+Hang Power+Hang Squat+Jerk) 5×1 Hang... Read More
2.10.14 MONDAY "MANWICH" 30 G.I. Janes 3min Rest 30 Snatches…115/65 pounds 3min Rest 30 Burpee Box Jumps…24/20" box For Time (16min Time Cap) Post time... Read More