1182: Classic Benchmark Monday


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“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. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.



1181: Saturday wrap up
BW: 20 minutes
4 body blasters
12 squats
18 abmat sit ups
350 run or row

“The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20



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


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.
high hang power clean + push press
hang squat clean + push jerk
squat clean + split jerk

Conditioning: no measure
20-30 minutes
10 m sampson lunge
10 m bear crawl
15 squats
5 8 ct body builders
10 m duck walk
10 straddle sit ups
5 burpees
10 DU/SU
2 slam ball get up



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
20 abmat sit up
STRENGTH: Press 5X3@70%

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
30 Wallballs, 20/14
30 Burpees
90 Double Unders
Athletes can only use (1) bar. You are responsible for pickin and growin the load!
GA: dirty 15 if you want to go another round go 5 reps in the second? Keep it smooth new members!