June 04, 2014 Wednesday

6.4.14 Balance A

A.1 Press 10, 8, 6; rest 1 min A.2 KB Snatch 6. ea arm, rest 1 min A.3 Wall walks 3 , rest 1 min; x 3

6.4.14 Balance B

3 rounds for time 5 muscle ups 7 squat clean 75%(Men), 85%(Women) 9 HSPU


June 03, 2014 Tuesday

6.3.14 Fitness A

For Time 400m Run 50 Russian KBS 50 sit ups rest 3 min x 3 @ 85%

6.3.14 Balance A

A. Back Squat @ 85% @ 3.1.x.1 3-4 reps; rest 2 min x3

6.3.14 Balance B

800m Run 50 Back Ext 25 GHD Sit-Ups rest 3 min x 3 @ 85%


June 02, 2014 Monday

6.2.14 Fitness A

A1. Front Squat @30X1; 3,2,2,2; rest 1 min A2. Wtd chin up @21X0; 3,2,2,1; rest 90 sec

6.2.14 Fitness B

B. DB bent over row @20X0; 3-5×3; rest 1 min btw arms

6.2.14 Fitness C

C1. DB external rotation @3010 10-15×2; rest 30 sec btw arms C2. DB powell raise @3010; 10-15×2; rest 30 sec btw arms

6.2.14 Balance A

A. Overhead squat; build to a 1rm

6.2.14 Balance B

B1. Power snatch; 2, 2, 2; rest 2 min B2. Weighted dips 3, 3, 3; rest 2 min

6.2.14 Balance C

For Time: 21-18-15-12-9-6-3 KBS 2/1.5 Ring dips


May 31, 2014 Saturday

5.31.14 Fitness & Balance

Teams of 2, each does all 50 reps. 50 cal Row 50 burpees 50 Push-ups 50 KBS 50 wall balls 50 BJ 50 Burpees 50 cal row


May 30, 2014 Friday

5.30.14 Fitness A

A. Deadlift @2.0.2.1 10-12; x 3 sets rest 90 secs

5.30.14 Fitness B

B1. AMRAP Strict Push-Up 1min B2. Seated Db Ext @ 3.1.1.1 x 10-12 rest 2 min 3 sets

5.30.14 Fitness C

C1 HVY Russian KBs x 10 C2 FLR 1 min; Rest 1 min

5.30.14 Fitness D

3 rounds for time 3 Wall Walks 50 m Farmers Carry Run 400m

5.30.14 Balance A

A. Snatch Build to a Heavy Single in 10 min

5.30.14 Balance B

B. Snatch clusters 1.1.1.1.1×3; rest 10 sec/rest 3min Males(65% 1rm for all sets) Ladies (85% 1rm for all sets)

5.30.14 Balance C

C. Back Squat 1-¼ 3-4; Box Jumps x 5 30”/24” (jump up Step Down) 4 sets rest 2;30

5.30.14 Balance D

10 min AMRAP 30 Unbroken Double Unders (start over if break) 2 Unbroken MU ( add 1 ea round)


May 29, 2014 Thursday

5.29.14 Open Gym Optional WOD

Optional Workout: 5min AMRAP 100m Run w/ 2 plates- 15/10 100m Run w/ 2 plates- 25/15 100m Run w/ 2 plates- 45/25 *Athlete will run 100m with 2 15/10 lb plates (no metal plates). Then place weights down, grabbing the next size up an repeat. Upon finishing the heaviest weights, 45/25, the athlete will start back on the 15/10's and continue until time expires. Athlete may maneuver the weights however they like as long as they are being carried off of the ground.


May 28, 2014 Wednesday

5.28.14 Fitness A

A1 Ring Rows 10-12 @ 3.2.x.1 A2. CGBP @ 3.1.3.1;10-12 rest 3 min x3

5.28.14 Fitness B

B1 DB Pendlay Row 15-20 @1.1.1.1 B2 Rear Foot Split Squat 6 reps wtd @ 3.1.X.1 OR 10 reps no wt Ea Leg :30 sec rest btw rest 60 sec x3

5.28.14 Fitness C

Sled Push 3 sets 25 m (Groups of 2)

5.28.14 Balance A

A. Snatch Deadlift Build to a HVY 3 in 15 min

5.28.14 Balance B

3 Deadlift TnG Hvy Sled Push 25ft AFAP (Light) rest 3 min x 3

5.28.14 Balance C

7 Burpee AFAP 15 sec Airdyne MAX EFFORT rest 3 min x 3


May 26, 2014 Monday

5.26.14 Hero WOD

Murph Partition however you like. If you have a weighted vest, wear it.


May 24, 2014 Saturday

5.24.14 Fitness & Balance

Teams of 4 alt ea round 40 min amrap 500m Row 5 wall walks 5 man makers 50/30


May 23, 2014 Friday

5.23.14 Fitness A

A. FS 1-¼ 8-10; rest 90 sec 3 sets