Monthly Archives: January 2017

1.23.17

  Warm up 3 mins airdyne or rower 2 rds 100 singles 10 front squats 45/35 20 seconds squat bottom hold-bar in front rack 20 band pull aparts 10 push press 45/35 WOD Strength/Skill Front squat-work up to a heavy … Continue reading

Posted in Uncategorized | Leave a comment

1.20.17

  Warm up 400m run 50 jumping jacks 100 ft high knees 100 ft butt kicks 25 air squats WOD Metcon 4 RFT 20 push ups 15 ohs 95/65 400m run

Posted in Uncategorized | Leave a comment

1.19.17

  Warm up 3 rds 10 calories airdyne 10 good mornings 10 front squats 45/35 10 shoulder presses 45/35 WOD Strength/Skill Clean and jerk complex 2 cleans + 1 jerk @65%-70%-75% 3X @80% Metcon CF Open 13.4 AMRAP 7 Ascending … Continue reading

Posted in Uncategorized | Leave a comment

1.18.17

  Warm up 2 rds 10 calorie row 30 seconds couch stretch 15 air squats 30 seconds Samson stretch 15 toe touches with trunk twist WOD Metcon 50-40-30-20-10 calorie row abmat sit ups walking lunges

Posted in Uncategorized | Leave a comment

1.17.17

  Warm up 2 rds 25 jumping jacks 50 ft high knees 15 jumping squats 50 ft high knee skips 15 push ups WOD Strength/Skill Snatch (full) 2 @65%-70%-75% 2@80% X3 Metcon AMRAP 15 15 box jumps 24/20 10 power … Continue reading

Posted in Uncategorized | Leave a comment

1.16.17

  Warm up 2 rds 250m row 50 singles 30 seconds squat bottom hold 10 front squats 45/35 30 seconds overhead tissue smash 10 push press WOD Metcon 10 thrusters 135/95 50 double unders 8 thrusters 40 double unders 6 … Continue reading

Posted in Uncategorized | Leave a comment

1.13.17

  Warm up 2 rds 75 singles 100 ft high knees 100 ft butt kicks 15 squat jumps 15 push ups WOD Metcon 3 RFT 7 sdhp 135/95 14 hspu 21 ball slams 30/20 28 double unders

Posted in Uncategorized | Leave a comment