“Fight Gone Bad” 3 Rounds (1 min at each station) Wall Balls (20# @ 10”/14# @ 9’) SDHP (75#/55#) Box Jump (guys & girls use 20”) Push Press (75#/55#) Cal Row REST
2017 05 01
2017 04 30
"Willy" 3 Rounds for time Run 800 meters 5 front squats (225#/135#) Run 200 meters 11 chest-to-bar pull-ups Run 400 meters 12 kettlebell swings (70#/53) U.S. Marine Corps Sgt. Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary…
2017 04 28
3 Rounds For Time 50 Double Unders 10 Squat Snatches (205#/145#) 50 Double Unders 10 Clean & Jerks (205#/145#)
2017 04 27
5 Rounds 2 min max rope climbs 2 min max kettle bell swings (53#/35#) 2 min max calorie row 2 min to run 300 meters
2017 04 26
Teams of 2 AMRAP 17 MIN 15 CTB pull ups 10 Thrusters (135#/95#) Run 200 M Athlete 1 does 15 CTB Pull ups, while athlete 2 does 10 thrusters. Then both athletes run 200 m together as a team. When they get back, Athlete 1 does the thrusters and athlete…
2017 04 25
Every 2 min for 10 min 5 Push Jerks [working up to a heavy 5] Then... AMRAP 16 MIN 1 lap around building 10 deadlifts (315#/225#) 20 wall balls (20#/14#)
2017 04 24
EMOM 24 MIN 1- Max bar facing burpees 2- Rest 3- Max Cal AB 4- Rest 5- Max Front Squats (135#/95#) 6- Rest
2017 04 23
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed…
2017 04 21
5 Rounds 1 Min Max Cal Assault Bike 1 Min Rest 1 Min Max Rounds of "Cindy" 1 Min Rest *The purpose of this workout to give MAX intensity on the Assault bike and Cindy portions. Success in this workout is not in your score on the whiteboard, but your…
2017 04 20