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

5.23.14 Fitness B

B.1 DB Snatch 10 ea arm (rest 20sec) B2. Ring Rows @ 2.1.2.1 x 10-12; x 3 sets rest 3 min

5.23.14 Fitness C

4 sled pulls 25 m Teams of 2

5.23.14 Balance A

A. Squat Snatch- Build to a Tough single in 10 min

5.23.14 Balance B

B 10min E2MOM (every 2min) 1 Squat Snatch @ 87% (m) 92% (L)

5.23.14 Balance C

C. 3 1-¼ Back Squat :30 AMRAP Jumping Squats REST 2:30 x4

5.23.14 Balance D

20 TGU ALT EA ARM HVY AS POSSIBLE NOT FOR TIME


May 22, 2014 Thursday

5.22.14 Optional Workout

Famously Hot Showdown Event (all individual divisions) 8rft 10 Wall Balls 20/14 (all 10' target) 10 Box Jump Overs 24/20 (do not have to open up on top of box)


May 21, 2014 Wednesday

5.21.14 Fitness A

A1 3-5 Back Squat @3.2.x.1; *Rack no rest A2 AFAP UB Air squats x 20; rest 3 min x3

5.21.14 Fitness B

15min EMOM 1 min MT Climbers 1 min sit -ups 1 min Pull-up

5.21.14 Balance A

10min AMRAP @80% Run 400m 15 KBS 1.5/1 10 Burpees

5.21.14 Balance B

10min AMRAP @80% 200m Row Power Snatch (m) 5 @95lb (w) 7 @55lbs 10 Box Jumps 24/20

5.21.14 Balance C

10min AMRAP @80% 200m Run RC 1 Legless (m) 3 with legs (ladies)


May 20, 2014 Tuesday

5.20.14 Fitness A

All @Z1 1min Double Unders 1min Row 1min Bear Crawl 1min Run x 10

5.20.14 Balance A

A1. 2-3 WTD Pull-Up A2. Max Unbroken Pull-ups A3. 2-3 Shoulder Press A4. Max Unbroken Ring Push-Ups x3

5.20.14 Balance B

10min EMOM Odd- 5 TnG Squat Clean @70-85% Even- 5-8 EROM Strict HSPU (mod- Kipping)

5.20.14 Balance C

10min EMOM Odd- 3 Push Jerks @70-85% Even 3 Muscle ups + 2 Dips (mod- 3 CTB+ 2 strict dips)


May 19, 2014 Monday

5.19.14 Fitness A

10min EMOM Odd DB Press 12-15 Even DB Bent Over Row 12-15 *Light; High Turn-over

5.19.14 Fitness B

15min EMOM Min 1- 10-12 RDL @1111 Min 2- FLR (full minute) Min 3- :30 NPUB max effort

5.19.14 Balance A

A. 5 Deadlifts @31×1; rest 2 min x5

5.19.14 Balance B

B 6-8 Snatch Grip Deadlift (80% of 1 rm) @31×1; rest 90 x4