Monthly Archives: January 2016

1182: Classic Benchmark Monday

1182 Monday 2/1/16 “Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 (Reps) Sumo deadlift high-pull, 75/53 pounds (Reps) Box Jump, 20/14 (Reps) Push-press, 75/53 pounds (Reps) from floor (absolutely no ghost rides) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.… Read More »

Category: WOD

1181:

1181: Saturday wrap up BW: 20 minutes 4 body blasters 12 squats 18 abmat sit ups 350 run or row CompWod: “The Admiral” 3 RFT: 20 Burpee Pull ups 20 Front Squats, 155/105 20 Box Jumps, 24/20

Category: WOD

1181:

Hello Friday. 1180: Friday 1/29/16 A. 4X10 OHS (pull from floor) B. Amrap 8 8 kb swing 70/53 4 burpees 30 DU C. 6X3 Heavy Thruster (pull from floor) D. Conversational jog up Zapo or out Lagoon trail to I-5 bridge

Category: WOD

1180:

1179: Thursday 1/28/16 Choose one or the other: Feel like working on your Oly skills or you may want just Conditioning? Free and Easy Thursdays OLY: spend some time on each progression at confident loads. If you want to step up second round be our guest. Coach C. C. Bob and Audi will be watching.… Read More »

Category: WOD

1179:

1178: Wednesday 1/27/16 WOD: no measure (feeling smoked from Tuesday then back off load in this one. YOU RX the load from how you feel! 20 minutes 350 m run 3 db man makers 3 HSPU 20 abmat sit up STRENGTH: Press 5X3@70%

Category: WOD

1178: Dirty 30

GK – Improved everything comes as a result of consistent 4-5 training days per week. Please ask him about this. 1177: Tuesday 1/26/16 WOD: Dirty Thirty 30 Box Jumps, 30/24 30 C2B Pull ups 30 Kettlebell Swings, 70/53 30 Front Rack Reverse Lunge Steps, 135/95 30 T2B 30 Push Jerks, 155/105 30 Dead Lifts, 175/125… Read More »

Category: WOD