Wednesday, May 15, 2019

Wednesday, May 15, 2019

“ Soaked ”
For Time:
1,000m Row
- Into -
30 Power Snatches / 15 Burpee Box Jump Overs
20 Power Snatches / 10 Burpee Box Jump Overs
10 Power Snatches / 5 Burpee Box Jump Overs
Power Snatch = 75/55
Box = 24/20

” SWEAT “

Teams of 2
AMRAP 24:
80 DB Snatches
20 Burpee Box Jump Overs
80 Wall Balls
20 Burpee Box Jump Overs
* Split reps as needed *

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Thursday, April 18, 2019

Thursday, April 18, 2019

A) “ Gouda ”
For Time:
1,000m Row
75 KBS (53,35)
50 Abmat Sit-Ups
25 C2B Pull-Ups
- Then -
B) 12 Round Tabata
Even Rounds = Hollow Rocks / Hollow Holds
Odd Rounds = Arch Rocks / Superman Holds

“ SWEAT ”
AMRAP 18:
250m Row / 10 KBS / 5 C2B Pull-Ups
500m Row / 20 KBS / C2B 10 Pull-Ups
750m Row / 30 KBS / C2B 15 Pull-Ups….
* Continue to add 250m + 10 KBS + 5 C2B Pull-Ups every round until time is reached *

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Monday, February 4, 2019

Monday, February 4, 2019

“Go Fish”
For Time:
1,000 Meter Row
Directly into…
3 Rounds
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

“ SWEAT “
For Time:
50 Medball Squat Cleans
100 Double Unders
25 Burpees To Target
40 Medball Squat Cleans
75 Double Unders
20 Burpees To Target
30 Medball Squat Cleans
50 Double Unders
15 Burpees To Target
20 Medball Squat Cleans
25 Double Unders
10 Burpees To Target

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Thursday, November 8, 2018

Thursday, November 8, 2018

“ Ladies Choice “
Athletes Will select one of the following:
A) “ Karen”
150 Wall Balls For Time (20,14)
- OR -
B) “ Fran “
For Time:
21-15-9:
Thrusters (95,65)
Pull-Ups
- OR -
C) “ Jackie “
For Time:
1,000m Row
50 Thrusters (45)
30 Pull-Ups

“ SWEAT “ (6AM / 6PM)
5 Rounds of:
1 Min Max Jump Squats
1 Min Max Plate To Overhead
1 Min Max In and Out Plate Hops
1 Min Max Weighted Abmat Sit-Ups
1 Min Rest

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Wednesday, July 18, 2018

Wednesday, July 18, 2018

A) Bench Press
10-5-10-5-10-5^
*Across on the 10's / Ascend on the 5's*
 - Then -
B)  " Side Eye "
With a 7 minute window:
1,000m Row
- With remaining time max burpees over the rower

" SWEAT "
3 Rounds Of:
With a 7 minute window:
1,000m Row  Buy In - In remaining time
Round 1 - Max Burpees Over Rower
Round 2 - Max Medball Squat Cleans
Round 3 - Max Burpees Over Rower

* Rest 3 Minutes Between Rounds *

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Wednesday, May 2, 2018

Wednesday, May 2, 2018

A) Front Squat - 5X8^
- THEN -
B) " Three Quarter Circle "
FT:
1,000m Row
75 DU
400m Run
75 DU
1,000m Row

" SWEAT "
With a Running Clock:
Minute 0 - 7:  1,000m Row / Max Burpees in remaining time
Minute 7 - 14: 800m Run / Max Plate Ground To Overhead in remaining time
Minute 14 - 21: 1,000m Row / Max Wall Balls in remaining time
Minute 21 - 28: 800m Run / Max KBS in remaining time

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