• circle_thumb
    WORKOUT OF THE DAY -Wednesday, March 19th
    posted March 18

    Wednesday:

    Level 1:
    5 rounds for time:
    800 meter run
    25 burpees

    Level 2:
    5 rounds for time:
    600 meter run
    20 burpees

    Level 3:
    5 rounds for time:
    400 meter run
    15 burpees

    view/add comments

  • circle_thumb
    WORKOUT OF THE DAY -Tuesday, March 18th
    posted March 17

    Tuesday–

    Level 1–
    A. Find 1RM Push press 15 minute cap.

    B. EMOM 10 minutes
    5 Thrusters 75% of 1RM push press

    C. 3 sets NFT
    25 GHD sit ups
    25 Hip extensions

    Level 2–

    A. Find 5 RM push press

    B. EMOM 10 minutes
    5 Thrusters 80% of 5RM push press

    C. 3 sets NFT
    15 GHD sit ups
    15 Hip Extensions

    Level 3–

    A. Find 10 RM push press 15 min cap

    B. EMOM 10 minutes
    5 thrusters 90% of 10 RM push press

    C. 3 sets NFT
    30 sit ups
    15 hip extensions

    view/add comments

  • circle_thumb
    WORKOUT OF THE DAY -Monday, March 17th
    posted March 16

    Monday–

    “The Uhl”
    Happy Birthday Martha Uhl!
    Teams of 2:

    A.
    Run 1 mile (1 person runs first. As soon as they come in their partner starts the run. The 1st athlete may begin row as soon as they can.)
    500 meter row
    Score = total time when the last person completes 500 meter row.

    Start part B 3 min after they finish part A.
    B.
    Run 800 meters
    Row 1000 meters
    Same rules apply

    Start part C 3 min after they finish part B. Same rules apply for part C.
    C.
    Run 400 meters
    Row 2000 meters

    There is no scaling. All members must do this same thing.

    view/add comments

  • circle_thumb
    WORKOUT OF THE DAY -Saturday, March 15th
    posted March 14

    Saturday-

    14.3
    8 min amrap
    10 DL 135/95
    15 box jumps 24/20
    15 DL 185/135
    15 box jumps
    20 DL 225/155
    15 box jumps
    25 DL 275/185
    15 box jumps
    30 DL 315/205
    15 box jumps
    35 DL 365/225

    view/add comments

  • circle_thumb
    WORKOUT OF THE DAY -Friday, March 14th
    posted March 13

    Friday– If you’re doing the Open on Saturday, take Friday off.

    Level 1-
    5 rounds:
    10 Hang squat snatch (from Position 2 below the knee) 75/55
    10 Wall ball 20/14 10′
    10 box jumps 24/20
    15 double unders

    Level 2-

    5 rounds
    10 OHS 75/55
    10 wall ball 20/14 10′/9′
    10 box jumps 24/20
    15 double unders

    Level 3
    5 rounds
    10 OHS scaled as necessary
    10 wall ball 14/12 10′/9′
    10 box jumps 20″
    45 singles jump rope

    view/add comments

  • circle_thumb
    WORKOUT OF THE DAY -Thursday, March 13th
    posted March 12

    Thursday:

    Level 1:
    5 rounds for time
    400 meter run
    15 DL 275/185
    20 GHD sit ups

    Level 2:
    5 rounds for time
    400 meter run
    15 DL 225/155
    30 situps

    Level 3
    4 rounds for time:
    400 meter run
    15 DL 155/105
    30 sit ups

    view/add comments

  • circle_thumb
    WORKOUT OF THE DAY -Wednesday, March 12th
    posted March 11

    Wednesday:

    5 rounds for time:

    400 meter run
    500 meter row

    rest 3 min

    view/add comments

  • circle_thumb
    WORKOUT OF THE DAY -Tuesday, March 11th
    posted March 10

    Tuesday:

    Level 1.

    12 min AMRAP
    60 bar facing burpees
    30 ohs 120/100
    10 muscle ups

    Level 2.

    12 min amrap
    60 bar facing burpees
    30 Front squats 120/100
    10 CTB pull ups
    10 ring dips

    Level 3
    12 min amrap
    60 bar facing burpees
    60 front squats 95/65
    10 pull ups
    10 strict push ups

    view/add comments

  • circle_thumb
    WORKOUT OF THE DAY -Monday, March 10th
    posted March 09

    Monday:

    Level 1
    A.5 sets of 3 reps front squat at 90%

    B. PCL 5 sets of 2 reps at 85% for perfection

    C. 50 burpee box jumps for time 24/20

    Level 2
    A. 5 sets of 5 reps Front squat. Build to a heavy set for form.

    B. Power clean technique work

    C. 50 burpee box jumps for time 20″

    Level 3.

    A. 5 sets of 10 front squats. Build to a managable set of 10

    B. 5 sets of 10 Deadlifts for form

    C. 50 burpees for time

    view/add comments

  • Archives:
  • Tag Cloud: