June 16, 2014 Monday

6.16.14 Fitness C

For time 21-18-15-12-9-6 Russian KB 1.5/1 Sit-Ups

6.16.14 Balance A

A.1 FS 6-8 @ 2.1.x.1, rest 2 min; x 3

6.16.14 Balance B

B.1 CG Bench Press 8-10 @ 3.1.x.1 B.2 Amrap CTB in :30 sec, rest 2 min x 3

6.16.14 Balance C

500m row 25 back Ext 10 GHD Rest 1 min x 3


June 14, 2014 Saturday

6.14.14 Fitness & Balance


June 13, 2014 Friday

6.13.14 Fitness A

A RDL @ 2.2.x.1. 10,8,6,8,10; 60 secs rest

6.13.14 Fitness B

10,8,6,4,2,4,6,8,10 DB Thruster Row ( Calories) :30 sec Side Plank Right :30 sec Side Plank left

6.13.14 Balance A

A. Build to a heavy in 15 min Squat Clean + Hang Power clean + Front Squat

6.13.14 Balance B

for time: 75 Ring dips 150 sit ups


June 12, 2014 Thursday

6.12.14 Famously Hot Showdown Scaled Event 5


June 11, 2014 Wednesday

6.11.14 Fitness A

For Time: 30 Press 55/35 20 Deadlifts 50 walking lunges 200m Run 30 Push-Press 75/55 20 Deadlifts 40 Walking Lunges 200m run 30 Push Jerks 95/65 20 Deadlifts 30 walking lunges 200m Run

6.11.14 Balance A

A. Build to a Heavy Complex in 10 min- 1 Press + 2 Push Press + 3 Push Jerks

6.11.14 Balance B

3 Rounds for time: 3 Mu + 2 dips 25 back Ext 15 GHDs

6.11.14 Balance C

500m Row 50 Burpee Box Jumps 24/20 500m Row


June 10, 2014 Tuesday

6.10.14 Fitness A

15min Partner Amrap FC 50 meter P1 (Start) 20 Double Under P2 (Start)

6.10.14 Fitness & Balance

5 Min Burpee Ladder first min starts at 10

6.10.14 Balance A

A. Build to a tough complex in 15 min: Snatch DL, 1 Power Snatch, 2 OHS

6.10.14 Balance B

15min Partner Amrap FC 50 meter P1 (Start) 2/1.5 10 unbroken Wall Balls P2 (Start) 20/14


June 09, 2014 Monday

6.9.14 Fitness A

A. Back Squats @ 2.1.2.1, 15-18 reps; 3 sets, 2 min rest

6.9.14 Fitness B

B1. Amrap Push-ups in 20 secs; rest 10 secs B.2 Amrap Pull-ups in 20 secs; rest 10 sec; x 8

6.9.14 Fitness C

3 RFT 30 Walking Lunges 30 Wtd Sit-ups

6.9.14 Balance A

A1. Back Squat @ 2.1.2.1, 4-5; rest 1 min A2. Front Squat @ 2.1.2.1, 4-5; rest 1 min A3. Thruster 15 75/55 (from the floor); Rest 3 Min x 3

6.9.14 Balance B

12 min EMOM 1 min 10 Push-Press 115/95 2 min 10 C2B 3 min 7-10 T2B


June 07, 2014 Saturday

6.7.14 Fitness, Balance, & SBBC (Track WOD)


June 06, 2014 Friday

6.6.14 Balance A

A. 1 Power Clean + 1 Hang Squat Clean + 2 Front Squats + 2 Jerks Build to a heavy complex in 20 min

6.6.14 Balance B

With a 10 minute countdown clock (scored as two events) Run 1 mile AMRep burpees with remaining time

6.6.14 Fitness A

For time: 5,4,3,2,1 db man-makers burpee double push-up


June 05, 2014 Thursday

6.5.14 Open Gym


June 04, 2014 Wednesday

6.4.14 Fitness A

A1. clean grip deadlift @21X0; 3,3,2,2,1,1; rest 1 min A2. wtd dip @20X1; 3,3,2,2,1,1; rest 90 sec

6.4.14 Fitness B

4 sets: 12 hollow rocks 30 sec HS hold (on box) 15 hr pushups 25 double unders rest 2 min