1/19/18

A. Core Strength

GHD Sit Ups x 8 > 30 sec plank hold

3 sets

B. Shoulder/Back Accessory Strength

10L/10R Single Arm DB Press > 10 Ring Rows

3 sets

C. Metcon

AMRAP8

2, 4, 6, 8, 10…

DB Snatches 50/35

Box Jumps  24/20

 

1/18/18

AMRAP25

500M Row

10 Med Ball Cleans  20/14

20 Sit Ups

35 Double Unders

50′ Single Arm Farmers Carry  70/53

 

 

1/17/18

A. Strength

Snatch complex x 4 sets

1 High Hang > 1 Knees > 1 Floor

B. Metcon

AMRAP10

10 Thrusters  95/65

10 Lunges  95/65

1 Rope Climb

 

1/16/18

A. Strength

Split Jerks

4 x 3

B. Metcon

3 Rounds

21 Power Cleans

15 Burpees lateral over Bar

9  HSPU

(Adv-135/95, SHSPU; Rx-115/80; Int-95/65)

 

1/15/18

A. Strength 

Front Squat (box)

5 x 5

B. Metcon

AMRAP12

100 Double Unders

35 Wall Balls  20/14

8 Ring Muscle Ups (*8 RR, 8 Ring Dips)

 

1/13/18

EMOM20

6 Deadlifts  (225/155)

6 Burpees facing over bar

 

*Partner A hangs from pull up bar while partner B works.   Remaining time after work is complete is rest.   Switch every minute with partner.

 

1/12/18

A. Strength

Banded RDLs

4 x 8

B. Metcon 

For Time:

1,000m Row, then

10 Rounds

3 Strict Pull Ups

6 Push Ups

9 Air Squats

*advanced 20#/14#  vest

 

1/11/18

A. Strength

OHS

4 x 5 @80%

B. Metcon

4 Rounds

Every 5 Minutes

10 Squat Snatches

50 Double Unders

10 Squat Snatches

(Adv/Rx – 95/65, Int-75/55, sq snatch repetitions for Rx and Int is 7)

 

 

1/10/18

A. Strength

Hang Clean Complex

(1 High Hang > 1 Mid Thigh > 1 Above Knee ) x 5

 

B. Metcon

4 Rounds

Min 1:  15 GHD Sit Ups

Min 2:  10/8 Cals Bike

Min 3:  50′ Farmers Carry  70/44

Min 4:  10 Ring Rows

Min 5:  40 Double Unders

 

1/9/18

A. Strength

50′ Inverted KB Walk  x  5

B. Metcon

5 Rounds

15 Cal Row

10 Burpee Box Jump Over  24/20

 

1/8/18

A. Strength

Pause Back Squat

4 x 3 @ 80%

B. Metcon

AMRAP15

18 Wall Balls (20/14)

1 Power Clean

18 T2B

1 Squat Clean

ADV = 225/145, RX=185/115, INT=155/95

 

1/6/18

Partner WOD

AMRAP20

50 C2B Pull Ups

20 Burpees

50 Hang Power Snatches (95/65)

20 Burpees

50 Front Squats (95/65)

20 Burpees

*split reps with partner

 

1/5/18

*Depending on the outcome of the storm, the 5:15am class may be cancelled.  We will update via Facebook. 

A. Strength

Bench Press

3, 3, 3, 3, 3

 

B. Metcon

4 Rounds

300/250M Row

:45 sec rest between rds

REST 2 MIN

4 Rounds

20/15  Cal Bike

:45 sec rest between Rds

 

C. Core Strength

Accumulate 5 min Plank Hold

1/4/18

*Follow Salt Shack CrossFit on Facebook for class cancellation updates due to the winter storm.

A. Strength

Deadlift

4 x 5 @ 85%

B. Metcon

AMRAP12

50 Box Jumps 24/20

40 Hang Power Cleans

30 Wall Balls 20/14

20 HSPU

(Advanced – 135/95, Rx – 115/80, Int – 95/65)

1/3/18

A. Strength

(8 Bent Over Row > 8 Ring Rows) x 4

B. Metcon

Every 3 Min (6 Rds)

50 Double Unders

15 T2B

10 Burpees to Bar

 

1/2/18

A. Strength

(2 Push Press > 1 Split Jerk ) x 5

B. Metcon

AMRAP12

15 Cal Row

15 Thrusters (75/55)

 

1/1/18

Happy New Year!

 

6 Rounds

Min 1 – (5 Pull Ups, 10 Push Ups, 15 Air Squats) x 1

Min 2 – 10 Hang Power Cleans (115/75)

Min 3 – Max effort Sit Ups

Min 4 – Rest

*score = total sit ups

 

12/30/17

Partner WOD

Partner 1 performs both movements, then partner 2.

AMRAP10

15/10 Cal Row

5 Burpee over Rower

:90 sec transition

AMRAP10

10 Deadlift (225/155)

10 Burpee Box Jumps (24/20)

:90 sec transition

AMRAP10

15 KBS (53/35)

1 Rope Climb

 

12/29/17

A. Metcon

AMRAP9

9 Power Snatch

9 HSPU

9 T2B

(Adv, Rx- 95/66; Int- 75/55)

B. Bike conditioning 

10 Rounds

Assault Bike  :30 sec on / :90 sec off

Go all out for the 30 sec

 

12/28/17

A. Strength

Front Squat

9 x 1 @ 85%

B. Metcon

Every 2 Min for 8 Minutes 

5 Power Cleans

35 Double Unders

(Adv- 205/155, Rx- 185/135, Int- 135/95)

12/27/17

A. Strength

Deadlift

Work up to a heavy triple

5 x 3 @ 80% of the triple

B. Metcon

AMRAP20

20 Cal Row

20 Push Ups

20 Wall Balls (20/14)

 

12/26/17

A. Strength

Hang Power Snatch

5 x 2

B. Metcon

21-15-9

OHS (Adv, Rx = 115/85)

Burpees facing over the bar

Rest 2 Min

21-15-9

Cals Bike

RKBS (Adv, Rx = 70/53)

 

12/23/17

12 Days of Christmas

1- Thruster (115/85)

2- Hang Power Clean (115/85)

3- Deadlift (115/85)

4- Lat Burp over Bar

5- Wall Balls (20/14)

6- Box Jumps (30/24)

7- Pull Ups

8- Pistols

9- T2B

10- STO (115/85)

11- KBS (53/35)

12- Power Snatches (115/85)

 

12/22/17

A. Strength

Bench Press

5, 5, 5, 5

B. Metcon

Teams of 2

40-30-20-10

Cal Bike

DB Fr Rack Lunges (50/35)

GHD Sit Ups

complete 40 of each movement, then 30 of each movement,… repetitions are split between partners.

 

12/21/17

A. Strength

Bent over Row

4 x 8

Banded lat pull down

4 x 10

A. Metcon

3 Rounds

2 Min Cal Row

1 Min Rest

2 Min Burpee Box Jump Over (24/20)

1 Min Rest

2 Min Sit Ups (Advanced: Legless Rope Climb)

1 Min Rest

12/20/17

A. Strength 

Z-Press with KBs

4 x 5

B. Metcon

3 Rounds

20 HP Cleans (Adv, Rx 95/65)

20 Thrusters (Adv, Rx 95/65)

 

12/19/17

A. Strength

Snatch Deadlift

5 x 3 @ 110%

B. Metcon

100 Double Unders  (Sc: 150 Singles)

20 Alt DB Snatches (50/35)

40 Pull Ups

20 Alt DB Snatches

100 Double Unders (Sc: 150 Singles)

 

 

 

12/18/17

A. Strength

4 Sets

Front Squat x 5 @75%

4 Sets

Broad Jump x 5

 

B. EMOM 15

Min 1 – GHD Sit Ups x 15

Min 2 – Ring Dips x 10, (Advanced: Ring Muscle Ups x 5)

Min 3 – Sled Push x 100′

Min 4 – Bike 15/10 Cals

Min 5 – Farmers Carry 100′

 

12/16/17

“Christmas Party Pahtna Push”

For Time:

(Teams of 2)

500m Row

150 Wall Balls  20/14

750m Row

100 Push Ups

1,000m Row

50 STO 115/85

750m Row

25 Burpees (syncronized)

500m Row

*All work split between 2 partners.  

 

12/15/17

A. Strength

OHS

5 x 5 @75% of 1Rep Max

B. Metcon

3 Rounds for Time

20 Power Snatches

20 Burpees over Bar

(Adv 95/65, Rx 75/55, Int 65/45)

 

12/14/17

A. Strength

Seated DB Press

3 x 10

 

B. Barbell Conditioning

Every min for 6 Rds

P Clean x 4 @ 65% of 1 Rep Max

Touch & Go!!!

Click for Power Clean Demo

 

C. Metcon

With a Partner

AMRAP10

A. 250M Row

B. 15 KBS (53/35)

While Partner A Rows, Partner B performs KBS, then switch

 

12/13/17

A. Strength

Seated Box Jumps

4 x 5 (30/24″)

 

B. Metcon

2 RDS THRU FOR TIME

2 Rounds

Cal Bike (Adv/Rx -15, Int-10)

T2B (Adv/Rx/Int-15)

-REST 2 MIN-

2 Rounds

Cal Bike (Adv/Rx -15, Int-10)

Box Jump Over 24/20 (Adv/Rx/Int-15)

 -REST 2 MIN-

 

12/12/17

A. Strength

1 Snatch every minute for 8 Minutes

*warm up to working weight (approximately 75% of 1 Rep Max) then begin the EMOM.

B. Metcon

For Time:

18-15-12-9

Back Squat

HSPU

Adv- 185/125; Rx- 135/95; Int- 95/65/Pike PU or DB Press

*Bar taken from floor if possible

 

12/11/17

A. Strength

Front Squat

4 x 3 @ 75% of 1 RM

3 second pause at bottom of squat

B. Metcon 

Every 6 Min x 4 Rounds

Cal Row (Adv 25/Rx 20/Int 15)

Double Unders (Adv 100/Rx 75/Int 100S)

Burpees over Rower (Adv 25/Rx 20/Int 15B)

*ensure that you are getting at least 1:00 rest each round

 

12/9/17

Partner WOD

For Time:

50 Bear Complex  75/55

50 Burpee Box Jump Overs  24/20

10 Wall Walks

50 Burpee Pull Ups

50 Wall Balls  20/14

 

 

12/8/17

A. Metcon

AMRAP15

25 Cal Row

20 DB Snatches (50/35) – alternating

15 Push Ups

 

B. Midline Accesory

3 Rounds

Hip Extensions x 10

GHD Sit Ups x 10

 

12/7/17

A. Strength

Hang Clean

3, 3, 3, 3

B. Metcon

27-21-15-9

KBS 53/35

Burpees

 

12/6/17

A. Strength

5 Rounds

250M Row

100′ Farmers Carry  70/53

B. Metcon

3 Rounds

20 Wall Balls  20/14

15 Cals Bike

10 Deadlift  225/155

rest 2 min between rounds

 

12/5/17

A. Strength

Seated Barbell Press

4 x 5

B. Metcon

For Time:

100 Double Unders

20 (10R/10L) DB Push Press (50/35)

30 T2B

20 (10R/10L) DB Push Press (50/35)

100 Double Unders

 

12/4/17

A. Strength

Back Squat

5 x 5 @ 80%

B. Metcon

CrossFit Liftoff Event 3

12 min AMRAP

25 Pull Ups

50 Cal Row

100 Overhead Squats (45#)

50 Box Jumps  (24/20″)

25 Pull Ups

*score is total reps completed in 12 min

Our scaling options will include reducing the repetitions of the row, Box Jumps, and OHS.

 

12/2/17

Partner WOD

AMRAP22

40 Cals Bike

20 DB Power Cleans (50/35)

40 Pull Ups

20 STO (95/65)

40 Cal Row

2 Rope Climbs

*split repetitions

 

12/1/17

A. Strength

Superset:

Bent over Row x 5

Banded high rows x 15 – 20

4 sets

B. Metcon

4 Rounds

Min 1: 15-25-35 foot Suicide Sprints x 2, rest 10 sec between runs

Min 2: 40 sec Ring Plank Hold

Min 3: Row 200/175M

Min 4: 40 sec Side Plank (20 sec each side)

 

11/30/17

A. Strength

Push Press

2, 2, 2, 2, 2

B. Metcon

AMRAP9

15 Goblet Squat  53/35

12 Burpee Box Jump Over (facing box)  24/20

9  Incline Push Ups (feet on 24/20″ box)

 

11/29/17

3 Rounds

Min 1: Wall Balls 20/14

Min 2: Rest

Min 3: Bike

Min 4: Rest

Min 5: Row

Min 6: Rest

Min 7: KBS  53/35

Min 8: Rest

Min 9: Burpees

Min 10: Rest

11/28/17

A. Strength

Deadlift

4 x 5 @ 85%

B. Metcon

For Time:

9 Power Cleans (185/135)

18 T2B

35 Double Unders

6 Power Cleans

12 T2B

35 Double Unders

3 Power Cleans

6 T2B

35 Double Unders

C. Core Cashout

100 Ab Mat Sit Ups

 

11/27/17

A. Strength

Overhead Squat

5 x 3 @ 85%

B. Metcon

For Time:

500M Row,

3 Rounds

10 Thrusters (75/55)

8 C2B Pull Ups

15 Cals Bike,

2 Rounds

10 Thrusters

8 C2B Pull Ups

 

11/25/17

AMRAP 25

1 Mile Run Buy In*

(5 Burpee Pull Ups at the start and at the end of every 400M)*

7 Hang Power Cleans 

7 Push Press 

7 Back Squat 

7 Lateral Burpees over Bar 

200M Run

 

Prescribed weight: 115 for Men, 75 for Women

*Scaled Burpee Pull Ups: 5 Burpees, then 5 Pull Ups 

11/24/17

A. Strength

(5 Bent over Rows > 10 Ring Rows) x 4

 

B. Metcon

“Jerry Swinger”

30 Wall Balls

30 KBS (2/1.5 Pood)

60 Box Jumps (24/20)

30 KBS (2/1.5 Pood)

30 Wall Balls

 

 

11/23/17

HAPPY THANKSGIVING!!!!

“Partner WOD”

10 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

*Partners alternate each round

8 Rounds

10 Sit Ups

10 (5L/5R) Hang KB Snatches (53/35)

*Partners alternate each round

6 Rounds

40 Double Unders

*Partners alternate each round

4 Rounds

15 Cal Row

20 Wall Balls (20/14)

*Partners alternate each round

2 Rounds

400M Run

15 Burpees

*Partners complete together

11/22/17

A. Strength

(Power Clean > Hang Clean > 2 Front Squats ) x 4

B. Metcon

AMRAP12

9 Hang Power Cleans  135/95

12 T2B

15 Box Jump Overs  24/20

 

11/21/17

A. Strength

Snatch Deadlift

5, 5, 5, 5

B. Metcon

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Deadlift (225/155)

Bar Facing Burpees

 

11/20/17

A. Strength

Back Squat

4 x 3 @ 80% (3 sec pause at bottom)

B. Metcon

Teams of 3

6 Rounds

5 Bench Press (BW)

5 Strict Pull Ups

10/8 Cals Bike

*Each person performs 6 Rounds.  1st Person finishes a full round before the 2nd person begins.  After finishing the round, the 1st person holds a plank until 2nd person finishes their round.  The 1st person then rests when it’s the 3rd person’s turn.

**Every time you break your plank, it’s a 5 burpee for all teammates penalty payable at the end of the workout. 

 

11/18/17

Friendsgiving Partner WOD

400M Run

100 Power Cleans  115/85

400M Run

100 Cals Bike

400M Run

100 Wall Balls  24/20

400M Run

100 Sit Ups

*Run together, split repetitions on movements.

 

11/17/17

A. Core Strength

GHD

(10 Sit Ups > 10 Hip Extensions ) x 3

B. Metcon

Hanging by a Thread

3 Rounds

20 KBS  53#/35#

20 Hanging Hip Touches (alternate arms)

20 Single Arm DB Push Press (10L/10R)  53#/35#

200M Run

Hanging Hip Touch Demo Video

 

11/16/17

A. Squat Clean

2, 2, 2, 2

B. Metcon

AMRAP15

50 Air Squats

40 Double Unders

30 Cal Row

20 Burpees

10 KB Deadlift (70/44)

 

11/15/17

A. Strength

Split Jerk

Establish a 1 Rep Max

 

B. Metcon

21-15-12-9

Power Snatch (95/65)

Box Jump Overs (24/20)

 

11/14/17

A. Strength

Superset x 4

5 Bench Press > 5 Plyo Push Ups

B. Metcon

In 12 Minutes complete as many reps as possible:

Min 1-3: Row (Cals)

Min 3-4: Rest

Min 4-6: Ring Muscle Ups (scale: C2B Pull Ups)

Min  6-7: Rest

Min 7-9: Bike (Cals)

Min 9-10: Rest

Min 10-12: Rope Climbs

 

11/13/17

A. Strength

Back Squat

4 x 3 @ 75 %

B. Metcon 

3 Rounds

25 Wall Balls (20/14)

15 Hang Power Cleans (115/85)

35 Double Unders

11/11/17

Partner WOD

AMRAP21

100 Doubles

60 KB Front Rack Lunges (in place)  44/35

50 Pull Ups

40 GHD’s

20 Burpees over partner holding plank

 

*Split reps between partners.  Stay off your partner’s back when doing burpees over them.

11/10/17

We will be doing a Veterans Day HERO WOD today.

“CHRIS KYLE”

3 ROUNDS

40 KBS (53/35)

40 BOX JUMPS (24/20)

40 THRUSTERS (65/45)

40 ELEVATED PUSH-UPS (feet on 24/18 in box)

CHRIS KYLE WOD DEMO

 

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

“Chris Kyle” was first posted on the website of GOT CrossFit (Lakeland, FL) as the workout of the day for February 2, 2016.

 

 

11/9/17

A. Strength

Deadlift

5, 5, 5, 5

B. Metcon

AMRAP16

Min 1: Bike

Min 2: Rest

Min 3: HSPU

Min 4: Rest

Min 5: Row

Min 6: Rest

Min 7: Hang Sq Cleans (95/65)

Min 8: Rest

 

11/8/17

A. Strength

Hang Snatch

5 x 3

B. Metcon

AMRAP10

“Open 11.1”

15 Power Snatches (75/55)

30 Doubles

 

11/7/17

A. Strength

1 Behind Neck Push Press >

1 Push Press >

1 Split Jerk (from front)

B. Metcon

21-15-9

KBS  70/53

Burpees

T2B

 

11/6/17

A. Strength

Back Squat

3 x 2 @90%

B. Metcon

4 Rounds

20 Wall Balls (20/14)

15 Cal Bike (or Row)

10 Hang Power Cleans (155/105)

 

11/4/17

Partner WOD

400M Run Buy In

4 Rounds

8 Man Makers (50/35) / Partner Hollow Hold

10 DB Power Cleans / Partner Wall Sit

150 Meter Farmers Carry (50/35) / Partner Plank Hold

400 Double Under Cash Out / Partner Holds DB In Front Rack

 

11/3/17

A. Strength

5 Push Press > 5 HSPU (Kipping allowed)

5 sets

 

B. Metcon 

750M Row buy in, then:

3 Rounds

15 Burpee Box Jumps (24/20)

12 T2B

9  Front Squats (135/95)

 

11/2/17

“HOTSHOTS 19”

6 Rounds For Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull Ups

400M Run

 

IN MEMORY OF

Jesse Steed, 36

Wade Parker, 22

Joe Thurston, 32

William Warneke, 25

John Percin, 24

Clayton Whitted, 28

Scott Norris, 28

Dustin Deford, 24

Sean Misner, 26

Garret Zuppiger, 27

Travis Carter, 31

Grant McKee, 21

Travis Turbyfill, 27

Andrew Ashcraft, 29

Kevin Woyjeck, 21

Anthony Rose, 23

Eric Marsh, 43

Christopher MacKenzie, 30

Robert Caldwell, 23

City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

Support the families of the fallen hotshots at hotshots.crossfit.com

This workout was first posted on crossfit.com as the workout of the day for Saturday, August 31, 2013 (130831).

 

 

 

11/1/17

A. Strength

GHD Hip Extension x 10

GHD Sit Up x 10

3 Sets

B. Metcon

AMRAP12

15 Wall Balls (20/14)

30 Double Unders

 

10/31/17

HAPPY HALLOWEEN !!!!!

A. Strength

(2 Bear Complex ) x 5 sets

Bear Complex is:

1 Power Clean >

1 Front Squat >

1 Push Press >

1 Back Squat >

1 Push Press from behind the neck

ascend in weight each set

 B. Metcon

3, 4-minute rounds for max reps

0-2min, Run 400M then max Double Unders

2-3min, Hang Power Clean (115/85)

3-4min, Pull Ups

-REST 4 MIN BETWEEN ROUNDS-

 

10/30/17

A. Strength

Back Squat

5, 3, 1

 

B. Metcon

AMRAP6

15/10 Cals Bike

10 Ring Dips

rest 3 min

AMRAP6

200/175 Meter Row

10 Burpees over Rower

 

10/28/17

Barbells for Boobs

Teams of 2

*Split reps however you’d like

“Grace”

30 C&J (135/95)

“Karen” 

150 Wall Balls (20/14)

“Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

(Angie is performed in order)

 

10/27/17

Metcon

AMRAP20

200M Run

20 Push Press (75/55)

20 Back Squats (75/55)

20 Box Jump Overs (24/20)

20 Sit Ups

 

 

10/26/17

A. Strength

Superset

5 Bench Press > 5 Bent Over Rows

B. Metcon

“Panic Breathing”

500-400-300-200-100M Row (x 2)

Partner Kettlebell Rack Hold (53/35)

For time: Rows performed alternating between teammates, for each distance. 500/500, 400/400, 300/300, 200/200, 100/100.

Row at max intensity while other partner “rests” with 2 KB’s in rack position during the row.

Unracking of kettlebells before end of row is a 5 synchronized burpee penalty for every offense, paid at the end of the workout.

 

10/25/17

A. Strength

Deadlift

7-2-5-3 (@ 85%)

B. Metcon

AMRAP7

7 Power Clean

7 Bar Facing Burpees

-Rest 3 Min-

AMRAP 7

9 T2B

27 Double Unders

 

10/24/17

A. Strength

Power Snatch > OHS > Snatch

5 Sets

B. Metcon

2 Rounds

Min1: Assault Bike

Rest 30 sec

Min2: Burpees to target

Rest 30 sec

Min3: Row

Rest 30 sec

Min4: C2B Pull Ups

Rest 30 sec

*score is total calories from bike and row plus repetitions

 

10/22/17

Partner WOD (TEAMS OF 2)

AMRAP18

22 Cal Row

22 Hang Power Cleans (95/65)

22 Wall Balls (20/14)

22 T2B

22 Burpees

 

10/20/17

A. Strength

Push Press

5, 5, 5, 5, 5

B. Metcon

18-15-12-9

OHS (95/65)

Double Unders x 3

Box Jumps (24/20)

 

10/19/17

A. Strength

Deadlift

5 x 4

B. Metcon

5 Rounds 

400M Run

21 Walking Lunges

18 KB Snatches (9R/9L) (53/35)

9 Burpees

*17 minute time cap*

 

10/18/17

A. Strength

Bench Press

5, 5, 5, 5, 5

B. Metcon

AMRAP10

200M Run

10 Pull Ups

10 Thrusters (115/85)

 

10/17/17

A. Metcon

4 Rounds

12 Lateral Burpees over Bar

9  Deadlifts (155/105)

6 Hang Power Cleans (155/105)

B. Row Conditioning

3k Row

 

 

10/16/17

A. Strength

Back Squat

4 x 3 @ 85%

B. Metcon

“Lola”

5 Rounds

30 Double Unders

20 KTE

10 HSPU

 

10/14/17

AMRAP18

Teams of 3

Start with reps of 2 for each movement and increase by 2 for the duration of the workout 

800M Run Buy In with Med Ball

• Burpee Box Jump (24/20)

• Med Ball Clean (20/14)

• DB Bench Press (50/35)

• C2B Pull Up

 

10/13/17

A. Strength

2 Hang Cleans > 1 Squat Clean

5 sets

B. Metcon

For Time:

3 Rounds

200M Run

5 STO (155/105)

then complete 30 T2B

 

10/12/17

A. Strength

OHS

4 x 2

B. Metcon

100 Double Unders

5 Rounds 

8 OHS (115/85)

8 Bar Facing Burpees

 

10/11/17

A. Strength

Deadlift

5, 4, 3, 2, 1

B. Metcon

800M Run

30 DB Snatches (50/35)

30 Lateral Box Jumps (24/20)

400M Run

20 DB Snatches

20 Lateral Box Jumps

200M Run

10 DB Snatches

10 Lateral Box Jumps