Monthly Archives: January 2015

1-30

Buy in
2rounds
10m-bear crawl
10m-broad jump
10m-inch worm

W.O.D.
“A little Cindy mixed with A little Karen”
4rounds
25-wall balls 20/14
2-rounds of Cindy(Cindy =5-pull ups/10-push ups/15-squats)

Cash out
Hammy stretch
Hip flexor stretch
Roll/stretch

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1-29

Buy in
2rounds
10-push ups
10-OHS with PVC
20-Mtn climbers

W.O.D
20min. Emom
1st-10 T2B
2nd-2-TGU(1L&1R)
3rd-10-floor presses(5L&5R)
4th-20-bar touches

Cash out
1min-bar hang
Rotator exercises
Roll/stretch


1-28

Still room for yoga tomorrow if you are interested!
Wednesday the 28th at 6:30p.m.


1-28

Buy in
5-1 Bear complex

5min EMOM
3-5 RDL’S

W.O.D
8 min AMRAP
5-power cleans 135/95
10-DL’s 135/95
10-burpees

Cash out
Hammy stretch
Roll/stretch


1-27

Buy in
2rounds
20-halos(10L&10R)
10-kb deadlifts
10-up downs

W.O.D
Tabata
-row
-hollow rock or hold
-swings
-jumping lunge

Cash out
Rotator exercises
Cat cow stretch
Roll/stretch


1-26

Buy in
2 rounds of Cindy
5-pull ups
10-push ups
15-squats

Skill/strength
5min EMOM
5L+5R- bent over rows with a kettlebell

W.O.D
10min AMRAP
6-(HSPU’s keep them strict) or (seated presses)
3-thrusters(95/65) we will have a + option at the gym.

Cash out
1min-bar hang
Hip flexor stretch
Roll/stretch


1-23

Buy in
2rounds
5-wall squats
10-push ups
10-jump squats

W.O.D
“Fight Gone Bad 208 version”
3rounds
1min-wall balls
1min-HPC 75/55
1min-box jumps 20″
1min-push press 75/55
1min-row(calories)
1min-rest
Then repeat 2 more times.
Add up total reps for the score!
(We will team up and count reps for each other.)

Cash out
1min-bar hang
Hammy stretch
Roll/stretch