3 Rounds
40 Seconds – Wall Balls (20#/14#)
20 sec rest
40 Seconds – Row Cals
20 sec rest
40 Seconds – Power Cleans & Push Jerks (155#/105#)
2 MIN REST
2017 05 07
2017 05 05
“DT”
5 Rounds
12 DL (155#/105#)
9 HPC (155#/105#)
6 Push Jerks (155#/105#)
3 min rest
Then…
The rest of the class to establish a 1RM
C&J
2017 05 04
Teams of 2
AMRAP 10 MIN
250/200 M Row
100 M sprint
REST 3 MIN
AMRAP 10 MIN
15/10 Cal AB
15 Burpees
2017 05 03
“HELEN”
3 Rounds
400 M Sprint
21 KBS (53#/35#)
12 pull ups
REST 3 MIN
TEAMS of 3
AMRAP 10 MIN
50′ Sandbag bearhug carry
2017 05 02
“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 Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand Province, Afghanistan.
He is survived by his mother and stepfather, Cindy Lee and Ward Easterling; father and stepmother, Mitchell Boyd and Tammy; brothers, Chad, Alex and Curtis; and sister, Layne.
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