Monthly Archives: February 2016

2-29

-Buy in(3 rounds)

5-Kang squats

10-up downs

15-jumping jacks
-Skill/strength(6 min. Emom)

3-strict shoulder presses
-W.O.D.(tabata)

Hollow holds or rocks

Superman swims

Row

Push ups
-cash out

3-arm bars each side with a 5 count hold

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2-29

-Buy in(2 rounds)

10-swings or good mornings

20- bar touches

10-push ups
-Skill/strength (10 minutes working on muscle up progressions)
-W.O.D.(12 min. Amrap)

12-deadlifts with KB 53/35

12-cleans with KB 53/35(6L+6R)

12-goblet squats with KB 53/35
-Cash out

3-30 sec. Sprints of your choice

Roll/stretch


2-26

Come support our athletes doing the open tomorrow night at 7:00p.m.

This is a long one so we want to start the first  group7:00 sharp!!👅

Good luck everyone!!!!!


2-26

-Buy in

5-1 bear complex
-W.O.D (16.1)20min. Amrap

25 ft-Overhead walking lunge 95/65 (every 5 feet counts as a rep on the lunges)

8-bar over burpees

25ft-OWL

8-chest to bar pull ups

-Scaled=25 ft front rack walking lunge 45/35 

8-burpees

25ft-front rack walking lunge

8-jumping chin over bar pull ups(your bar should be at least 6 inches above your head )
Cash out

Roll/stretch


2-25

-Buy in(3 rounds)

15-swings or good mornings

10-push-ups

5-pry squats
-Skill/strength(6min. Emom)

10-KB bent over rows(5L+5R)
-W.O.D(20min. 45sec. On/15sec. Off)

Wall sits

Supermans

Sit-ups

Mtn. Climbers
-Cash out

1min.-bar hang

Roll/stretch


2-24

-Buy in (2 rounds)

20-halos (10L+10R)

20-around the worlds

20-jumping jacks
-W.O.D.(2 rounds)

3min.-sled relays

3min.-row

3min.-jump rope every time you stop do a 30sec. Plank
-cash out

3-arm bars each side(hold for a 5count)

Roll/stretch


2-23

Buy in (2 rounds)

5-wall squats

10-up downs

20-bar touches
-skill/strength (6min. Emom)

1-snatch pull+1 snatch
-W.O.D.(2 rounds)

30-box jumps 24/20

30-hang power cleans 95/65

30-wall balls 20/14

30-swings 53/35
-cash out

3-30sec. Sprints of your choice

Roll/stretch