Blog Archives

February 29, 2019

2/28/2019

0 Comments

OPEN 19.2

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February 28, 2019

2/27/2019

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Metcon:

“McNasty Sauce”
In ½ Mile increments, Bike 10 Miles
10 overhead squats after each ½ Mile
75/55 🤪

0 Comments

February 27, 2019

2/26/2019

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Gymnastic

12:00 Muscle Up Work

Metcon:

4:00 AMRAP
3 TTB
6 Double DB Hang Squat Cleans (65/45)
6-9, 9-12, etc

Rest 4:00

4:00 AMRAP
1 Bar Muscle Ups
2 Double KB Front Squats (100/75)
2-4, 4-6, etc

0 Comments

February 26, 2019

2/25/2019

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OLY / Heavy

20:00 E2MOM
Snatch Balance + Hang Snatch Pull + Squat Snatch

Metcon

“Heinous Lupus”
40 Cal AB
30 Wall Balls (20/14)
20 Demon Slayers (50/30)

0 Comments

February 22, 2019

2/21/2019

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Open 19.1

15:00 AMRAP
19 Wall Balls
19 Cal Row

0 Comments

February 21, 2019

2/20/2019

0 Comments

20:00 E2MOM
High Hang Squat Clean + Squat Clean

Metcon:

3:00 AMRAP
9 - Front Squats (135/95)
12/9 - Cal Row

3:00 Rest

3:00 AMRAP
4 – Power Cleans (135/95)
6 – Box Jumps (30/24)

0 Comments

February 20, 2019

2/19/2019

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Gymnastic

12:00 HS Walk

Metcon:

4 Rounds:
6 - Double KB Snatch (55/35)
12m - HS Walk (18 HSPU = scaled)
18 - Wall Balls (20/14)

Rest: 2:00

0 Comments

February 19, 2019

2/18/2019

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5 Rounds:

50m Double Front Rack KB Carry (100/75)
5 - Weighted Pull Ups (65/40)
25m Sled Push (405/275)

20:00 CAP

Mobility

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February 18, 2019

2/17/2019

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Metcon:

Partner WOD:
30:00 AMRAP

5 - Pull Ups
10 - Push Ups
15 - Air squats

P1 does 1 round “Cindy”
P2 does 30 - Double Unders and rests remaining time.

0 Comments

February 15, 2019

2/14/2019

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OPEN

21:00 E3MOM
Snatch Balance + Snatch Pull + Hang Squat Snatch

MetCon:

For Reps

Prior to 8 minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lb)

Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lb)

Prior to 12 minutes, 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lb)

Prior to 16 minutes, 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lb)

Prior to 20 minutes, 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lb)

Prior to 24 minutes, 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185 lb)

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<<Previous

Life changing fitness

February 29, 2019

OPEN 19.2

February 28, 2019

Metcon:

“McNasty Sauce”
In ½ Mile increments, Bike 10 Miles
10 overhead squats after each ½ Mile
75/55 🤪

February 27, 2019

Gymnastic

12:00 Muscle Up Work

Metcon:

4:00 AMRAP
3 TTB
6 Double DB Hang Squat Cleans (65/45)
6-9, 9-12, etc

Rest 4:00

4:00 AMRAP
1 Bar Muscle Ups
2 Double KB Front Squats (100/75)
2-4, 4-6, etc

February 26, 2019

OLY / Heavy

20:00 E2MOM
Snatch Balance + Hang Snatch Pull + Squat Snatch

Metcon

“Heinous Lupus”
40 Cal AB
30 Wall Balls (20/14)
20 Demon Slayers (50/30)

February 22, 2019

Open 19.1

February 21, 2019

20:00 E2MOM
High Hang Squat Clean + Squat Clean

Metcon:

3:00 AMRAP
9 - Front Squats (135/95)
12/9 - Cal Row

3:00 Rest

3:00 AMRAP
4 – Power Cleans (135/95)
6 – Box Jumps (30/24)

February 20, 2019

Gymnastic

12:00 HS Walk

Metcon:

4 Rounds:
6 - Double KB Snatch (55/35)
12m - HS Walk (18 HSPU = scaled)
18 - Wall Balls (20/14)

Rest: 2:00

February 19, 2019

5 Rounds:

50m Double Front Rack KB Carry (100/75)
5 - Weighted Pull Ups (65/40)
25m Sled Push (405/275)

20:00 CAP

Mobility

February 18, 2019

Metcon:

Partner WOD:
30:00 AMRAP

5 - Pull Ups
10 - Push Ups
15 - Air squats

P1 does 1 round “Cindy”
P2 does 30 - Double Unders and rests remaining time.

February 15, 2019

Archives

Categories

Life changing fitness

OPEN 19.2

Metcon:“McNasty Sauce”In ½ Mile increments, Bike 10 Miles 10 overhead squats after each ½ Mile75/55 🤪

Gymnastic 12:00 Muscle Up Work Metcon: 4:00 AMRAP3 TTB 6 Double DB Hang Squat Cleans (65/45)6-9, 9-12, etc Rest 4:00 4:00 AMRAP1 Bar Muscle Ups2 Double KB Front Squats (100/75)2-4, 4-6, etc

OLY / Heavy 20:00 E2MOMSnatch Balance + Hang Snatch Pull + Squat Snatch Metcon “Heinous Lupus”40 Cal AB30 Wall Balls (20/14)20 Demon Slayers (50/30)

Open 19.1

20:00 E2MOMHigh Hang Squat Clean + Squat Clean Metcon:3:00 AMRAP9 - Front Squats (135/95)12/9 - Cal Row 3:00 Rest 3:00 AMRAP4 – Power Cleans (135/95)6 – Box Jumps (30/24)

Gymnastic12:00 HS Walk Metcon: 4 Rounds:6 - Double KB Snatch (55/35) 12m - HS Walk (18 HSPU = scaled) 18 - Wall Balls (20/14) Rest: 2:00

​5 Rounds: 50m Double Front Rack KB Carry (100/75)5 - Weighted Pull Ups (65/40)25m Sled Push (405/275) 20:00 CAP Mobility

Metcon: Partner WOD:30:00 AMRAP 5 - Pull Ups10 - Push Ups15 - Air squats P1 does 1 round “Cindy”P2 does 30 - Double Unders and rests remaining time.

Archives

Categories

Metcon:

“McNasty Sauce”
In ½ Mile increments, Bike 10 Miles
10 overhead squats after each ½ Mile
75/55 🤪

Gymnastic

12:00 Muscle Up Work

Metcon:

4:00 AMRAP
3 TTB
6 Double DB Hang Squat Cleans (65/45)
6-9, 9-12, etc

Rest 4:00

4:00 AMRAP
1 Bar Muscle Ups
2 Double KB Front Squats (100/75)
2-4, 4-6, etc

OLY / Heavy

20:00 E2MOM
Snatch Balance + Hang Snatch Pull + Squat Snatch

Metcon

“Heinous Lupus”
40 Cal AB
30 Wall Balls (20/14)
20 Demon Slayers (50/30)

20:00 E2MOM
High Hang Squat Clean + Squat Clean

Metcon:

3:00 AMRAP
9 - Front Squats (135/95)
12/9 - Cal Row

3:00 Rest

3:00 AMRAP
4 – Power Cleans (135/95)
6 – Box Jumps (30/24)

Gymnastic

12:00 HS Walk

Metcon:

4 Rounds:
6 - Double KB Snatch (55/35)
12m - HS Walk (18 HSPU = scaled)
18 - Wall Balls (20/14)

Rest: 2:00

5 Rounds:

50m Double Front Rack KB Carry (100/75)
5 - Weighted Pull Ups (65/40)
25m Sled Push (405/275)

20:00 CAP

Mobility

Metcon:

Partner WOD:
30:00 AMRAP

5 - Pull Ups
10 - Push Ups
15 - Air squats

P1 does 1 round “Cindy”
P2 does 30 - Double Unders and rests remaining time.