04-25-2106 – Master This….

Fitness

Skill:  
1 RM Deadlift or Work to Heavy Deadlift

Metcon:  
21-15-9
Calorie Row
Thrusters 95/65

04-21-2016 – Dumbbell AMRAP

Fitness

16 AMRAP
8 Toes to Bar
8 Dumbbell Thrusters  35/20
10 Dumbbell Walking Lunges
200m Run

4-20-2016 – 3EMOM

Fitness

3 EMOM – 6 Rounds
250m/200m Row
4 Power Cleans  135/85
2 Bar Over Burpees
15 DU / 50 Singles

4-19-2016 – Rowing, Running, Balls

Fitness

Skill:  5 sets of 5 reps each
1. Strict Pullups – add weight each set, if possible
2.  Strict Ring Dips – add weight each set, if possible

Metcon:  For Time
500m Row
40 Airsquats
400m Run
50 Wallballs  20/14
400m Run
40 Medball Abmat Situps
500m Row

4-15-16 – F*&%King Friday!!

Fitness

For Time:
40 Wallballs
75 DU / 200 Singles
40 Toes to Bar
75 DU / 200 Singles
40 Wallballs

**AT the :00 and E3MO3M Perform 4 Burpees Until Completion of WOD

4-8-2016 30 Minute Burner!

30 Minute AMRAP

50 DU / 150 Singles
2 Rounds:
-5 Pull Ups
-10 Pushups
-15 Airsquats
400m Run
2 Rounds:
-5 Burpees
-15 Slamballs 40/30
-30 Flutterkicks (1 ct. ball pressed)
400m Run

4-5-2016 Bells and Burpees

Fitness

1.  Push Press:  5@40%, 50%, 55%, 60%
2. Metcon:
   1000m Row Buy In
   40 KB Swings Russian
   10 Burpees
   10 Goblet Squats
   800m Run
   10 Goblet Squats
   10 Burpees
   40 Pullups

04/01/2016 – Who Said the Open was Over

Fitness

1. Backsquats:  10 @ 40%, 50%, 60%, 70%
2. 20 AMRAP:
   25′ Walking Lunges 95/65 Overhead
   8 BF Burpees
   25′ Waling Lunges 95/65 Overhead
   8 CTB Pullups
3. Helen with Abs
   3 RFT
   400m Run/Row
   21 KB Swings 53/35
   12 Pullups