2018 12 06
"Pearl Harbor rememberance" 12 Ring Dips 7 Power Cleans (165/105 lb) 41 Double Unders 12 Ring Dips 7 Back Squats (165/105 lb) 41 Double Unders 12 Ring Dips 7 Shoulder-to-Overheads (165/105 lb) 41 Double Unders Pearl Harbor 12.7.41 is dedicated to the memory of the 2,204 Americans who were killed…
23:00 AMRAP 20 Devil's press 35#/55# 40 WB 20/14 10' 20/15 Cal Row or 15/10 Cal Bike Intermediate & 55+ RX 23:00 AMRAP 20 Devil's press 35#/25# 40 WB 20/14 10'/9' 20/15 Cal Row or 15/10 Cal Bike Beginner 23:00 AMRAP 20 Devil's press 25#/15# 40 WB 20/14 9' 20/15…
2018 12 05
5 Rounds for Time 15 Bar facing burpees 10 Clean and jerks 135#/95# Intermediate & 55+ RX 5 Rounds for Time Clean and jerks 125#/85# Beginner 4 Rounds for Time 10 Bar facing burpees 10 C&J 75#/55#
2018 12 04
4 x 3:00 AMRAPS with 2:00 rest between each 15 KBS 53#/35# 4/3 Rope Climbs Max DB box step overs 50#/35# 24"/20" *Score is the number of step overs completed Intermediate & 55+ RX 4 x 3:00 AMRAPS with 2:00 rest between each 15 KBS 53#/35# 3/2 Rope Climbs Max…
2018 12 03
Power Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1 Snatch Pull 1-1-1 Intermediate & 55+ RX & Beginner Workout will stay the same but athletes may scale loading as they feel fit
2018 12 02
For Time 400m Run 21 Deadlifts 225#/155# 21 Toes to bar 400m Run 18 Deadlifts 225#155# 18 Toes to bar 400m Run 12 Deadlifts 225#/155# 12 Toes to bar Intermediate &55+ Deadlifts 185#/125#
2018 11 30
"Annie On a Boat" 50-40-30-20-10 Double Unders Sit-ups 25-20-15-10-5 Calorie row Beginner 50-40-30-20-10 Single unders Sit-ups 25-20-15-10-5 Calorie row
2018 11 29
4 Rounds 10 Hang Power Snatch 95#/65# 10 Back squats 95#/65# 40 ft. Handstand walk Beginner 4 Rounds 10 Hang Power Snatch 75#/55# 10 Back squats75#/55# 10 Hand release push-ups
2018 11 28
7 Rounds 4 Cleans 185#/125# 6 Kettlebell swings 70#/53# 8 Burpees 100m Run Intermediate & 55+ 7 Rounds 4 Cleans 135#/95# 6 Kettlebell swings 53#/35# 8 Burpees 100m Run Beginner 5 Rounds 4 Cleans 95#/65# 6 Kettlebell swings 53#/35# 8 Burpees 100m Run
2018 11 27
10-9-8-7-6-5-4-3-2-1 Dumbbell thruster 50#/35# Chest to bar pull-up Intermediate & 55+ 10-9-8-7-6-5-4-3-2-1 Dumbbell thruster 35#/25# Chest to bar pull-ups Beginner 10-8-6-4-2 Dumbbell thruster Pull-ups
2018 11 26