2.26.17 SUNDAY “RUNNERS HIGH”
ENDURANCE: 10 Rounds of: 10cal Bike 10 G.I. Janes 150m Run (down to end of building and back) 1min Rest OLYMPIC- Snatch
2.24.17 SATUDAY “DOUBLE KNOT”
With a partner, complete the following: 3 Rounds of: 8 Rope Climbs 160 Double Unders 800m Med Ball Run…20/14 For Time
2.24.17 FRIDAY “17.1”
10 Dumbells Snatches…50/35 15 Burpee Box Jump Overs…24/20″ 20 Dumbells Snatches…50/35 15 Burpee Box Jump Overs…24/20″ 30 Dumbells Snatches…50/35 15 Burpee Box Jump Overs…24/20″ 40... Read More
2.23.17 THURSDAY “HURRICANE”
Strength: 6min EMOM of: 6 Bench Press 8 Heavy KB Swings Metcon: 3 Rounds of: 400m Run 25 KB Swings…70/53 10 Burpee Box Jumps…24/20″ For... Read More
2.22.17 WEDNESDAY “OPEN WARMER”
60/50 cal Row 50 HSPU’s 40/30cal Bike 30 Chest to Bar Pull Ups 20 High Wall Balls…20/14…12/11 30 Toes to Bar 40 Snatches…95/55 15 Ring... Read More
2.21.17 TUESDAY “HEMOTOMA”
Strength: 3min EMOM of: 2 Front Squat Metcon: 27…21…15…9 of: Front Squat…135/95 Burpee Over Bar For Time (12min Time Cap) Sign up for the OPEN!!!... Read More
2.20.17 MONDAY “TOE JAMMER”
21min AMRAP of: 21…15…9 of: Clean n Jerk…135/95 Toes to Bar 1min Rest then: 15…10…5 of: Clean n Jerk…185/125 Toes to Bar 1min Rest then:... Read More
2.19.17 SUNDAY “SUN RUN”
ENDURANCE: 4 Rounds of: 1000m Row 800m Run 3min Rest For Time OLYMPIC- Clean n Jerk
2.18.17 SATURDAY “SYNCHRO SWING”
With a partner, complete the following: 4 Rounds of: 15 Partner Deadlifts…315/225 20 Burpee Box Jumps…24/20″ (share Reps) 3 Rope Climbs (share Reps) For Time
2.17.17 FRIDAY “JIMMY DYCE”
Happy Friday everyone! Today’s workout is a special one that honors a fallen American hero Sgt. James Fordyce. James Fordyce is the cousin and nephew... Read More