12.5.16 MONDAY “CLUSTER BOMB”
Strength: 3×2 Hang Cluster Metcon: 5 Rounds of: 15 Hang Cluster…95/65 15 Burpee Over Bar For Time (15min Time Cap) Saturday January 21st, 2017 Register... Read More
12.4.16 SUNDAY “TREADSTONE”
ENDURANCE: 50cal Bike 1min Rest 400m Med Ball Run…30/20 1min Rest 400m Med Ball Run…20/14 1min Rest 400m Med Ball Run…14/10 1min Rest 400m Med... Read More
12.3.16 SATURDAY “HEAVY PEDDLE”
With a partner, complete the following: 100/70 Calorie Bike (Partner holds front rack…165/115) 75 Snatches…115/75 (Partner holds top of Dip) For Time
12.2.16 FRIDAY “BALLIN UP”
3 Rounds of: 15 Ring Muscle Ups (sub- 20 Chin Ups) 25 High Double Dip Wall Balls…20/14…12/11 4min Rest For Time (19min Time Cap)
12.1.16 THURSDAY “ANNIE BALL”
4 Rounds of: 40 Russian Twists…20/14 40 Sit Ups 1min Plank Hold 40 Double Unders For Time (16min Time Cap)
11.30.16 WEDNESDAY “WHITE SQUAL”
9 Rounds of: 18/14 Cal Row 12 Burpees onto plate 4 Snatches…165/115 1min Rest For Time (20min Time Cap) If anyone knows of someone who’d... Read More
11.29.16 TUESDAY “CHILLER TIME”
5 Rounds of: 5 Hang Cleans…155/105 7 S2OH…155/105 9 Front Squats…155/105 11 Chest to Bar Pull Ups For Time (18min Time Cap) ... Read More
11.28.16 MONDAY “BLAZING SADDLES”
2 Rounds of: 8min AMRAP of: 6 Rope Climbs 42 HSPU’s…25’s 42 KB Swings…70/53 42 OHS…95/65 42 Cal Row 8min Rest For Total Reps
11.27.16 SUNDAY “LONG HAUL”
ENDURANCE: With a partner, complete the following: 4000m Row 1mile Med Ball Run…30/20 (one ball, both run) 300 Double Unders For Time OLYMPIC- Snatch
11.26.16 SATURDAY “DUET”
With a partner, complete the following: 99 High Wall Balls…20/14…12/11 (Partner holds racked barbell) 69 Snatches…115/75 (Partner holds HS) 99 Regular Wall Balls…20/14…10/9 (Partner holds... Read More