MONDAY

10/3/2016 THOSE BURPEES SUCK (4/27) A: 1 & 1/4 BACK SQUAT (3 REPS EMOM FOR 5 MIN) RX+ 225/155 , RX 185/115 , M/SC 135/75 B: Metcon (Time) “THOSE BURPEES SUCK” 10 BURPEES 10 PULL-UPS 10 BURPEES 20 KB SWING 50/35 10 BURPEES 30 BOX JUMPS 24/20 10 BURPEES 40 PUSH-UPS 10 BURPEES 50 SIT-UPS 10 BURPEES 60 DBL UNDERS …

THURSDAY

9/15/2016 MELT Box Jumps (MAX HEIGHT ) Metcon (AMRAP – Reps) KB SWING 70/50 BALL SLAMS 25/20 2-4-6-8-10-12-14-16-18-20-etc. WITH A 100M SPRINT 15 MIN AMRAP

WEDNESDAY

9/14/2016 DBL 9.15.21 Metcon (Weight) JERK EMOM FOR 7MIN INCREASING WT EACH MIN Min 1: 7 reps Min 2: 6 reps Min 3: 5 reps Min 4: 4 reps Min 5: 3 reps Min 6: 2 reps Min 7: 1 rep RX 105/75, 115/85, 125/95, 135/105, 145/115, 155/125 , 165/135 M & SC 75/45, 85/55, 95/65, 105/75, 115/85, 125/95, 135/105 …

MONDAY

9/12/2016 ANGIE Angie (Time) For Time:   100 pullups   100 pushups   100 situps   100 air squats Metcon Metcon (Time) 9/11 TRIBUTE WOD 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps 30 / 24 11 Thrusters 125/ 85 11 Burpee Chest to Bar Pull-ups 11 Power Cleans 170/ 120 11 HSPUs 11 KB Swings 70/ 35 …

TUESDAY

9/13/2016 FINAL FOUR Metcon (Weight) POWER SNATCH EMOM FOR 7MIN INCREASING WT EACH MIN Min 1: 7 reps Min 2: 6 reps Min 3: 5 reps Min 4: 4 reps Min 5: 3 reps Min 6: 2 reps Min 7: 1 rep RX 95/65, 105/75, 115/85, 125/95, 135/105, 155/115, 165/125 M & SC 75/45, 85/55, 95/65, 105/75, 115/85, 125/95, 135/105 …

WEDNESDAY

09/07/2016 QUICK DRAW Metcon (Weight) POWER CLEANS & JERK EMOM FOR 7MIN INCREASING WT EACH MIN Min 1: 7 reps Min 2: 6 reps Min 3: 5 reps Min 4: 4 reps Min 5: 3 reps Min 6: 2 reps Min 7: 1 rep RX 95/65, 115/85, 135/105, 155/125, 175/145, 195/165, 215/185 M & SC 95/65, 105/75, 115/85, 125/95, 135/105, …

TUESDAY

09/06/2016 MASTER CHIPPER Metcon (Weight) BENCH PRESS EMOM FOR 7MIN INCREASING WT EACH MIN Min 1: 7 reps Min 2: 6 reps Min 3: 5 reps Min 4: 4 reps Min 5: 3 reps Min 6: 2 reps Min 7: 1 rep RX+ 175/145, 195/155, 215/165, 235/175, 255/2185, 275/195, 295/205 RX 115/85, 135/105, 155/125, 175/145, 195/165, 215/185, 235/205 M & …

MONDAY

09/05/2016 LABOR DAY A: Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2 ONLY 1 WORKING AT A TIME 5 POWER CLEANS 135/95 5 FRONT SQUATS 5 CHEST TO OVERHEAD 10 PULL UPS 12MIN AMRAP REST 5 MIN THEN B: Metcon (AMRAP – Reps) IN TEAMS OF 2 ONLY 1 WORKING AT A TIME 100 DBL UNDER 50 WALL …

MONDAY

8/29/2016 DIRTY 30 Metcon (Weight) “CURTIS P” CLEAN L LUNGE R LUNGE PUSH PRESS EMOM FOR 7 MIN RX 95/65, 105/75, 115/85, 125/95, 135/105, 145/115, 155/125 M & SC 75/45, 85/55, 95/65, 105/75, 115/85, 125/95, 135/105 Metcon (Time) 30 Box jumps (24″/20″) 30 Pull-ups 30 KB Swings (50#/35#) 30 Walking Lunges 30 Knees to Elbows 30 Push Press (65#/45#) 30 …

WEDNESDAY

08/17/2016 8 FOR 5 A: Metcon (Weight) POWER SNATCH EMOM FOR 7MIN INCREASING WT EACH MIN Min 1: 7 reps Min 2: 6 reps Min 3: 5 reps Min 4: 4 reps Min 5: 3 reps Min 6: 2 reps Min 7: 1 rep RX 95/65, 105/75, 115/85, 125/95, 135/105, 145/115, 155/125 M & SC 75/45, 85/55, 95/65, 105/75, 115/85, …