June 09, 2014 Monday

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

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)