7 Jan 19

Metcon (AMRAP – Reps) EMOM12 1. :30 of DU work 2. :30 ABSUs If you have goodish DUs…complete Annie instead Annie (Time) 50-40-30-20-10 Double-unders Sit-ups 12 min time cap Metcon (AMRAP – Reps) EMOM12 1. Box Jumps (24,20) 2. Push Ups* If you can easily do 5 Push Ups, work on Ring Dips…even with a[…]

5 Jan 19

Metcon (Time) 30 min time cap Teams of 4 1 Person rows 1500M 1 Person completes 60 DB Push Jerks (50,35) (35,20)* 2 People work together to move weight 50′ in the following forms (crab walk, bear crawl, OH Walking Lunge, approved suggestion) (2-45#, 2-35#, 2-25#, 2-15#, 4-10#) You switch when all task have been[…]

4 Jan 18

Back Squat (4×10 Heavier than last week) 1 set of 10…no re-racking Snatch (Snatch w/ a 2 sec pause at knee) 2×3@ 60% 2×3 @70% 4×2 @80% Metcon (Time) For time 15 Burpees over the bar 5 Front Squats (155,105) 15 Burpees over the bar 4 Front Squats (155,105) 15 Burpees over the bar 3[…]

3 Jan 18

Bills Miserable Abs 2 (1 Round) 30-4 count swimmers kicks 30 Pulse Ups 30 Diamond Pulse Ups 15 Leg Climbers 30 Oblique Crunches, each side 15 Leg raises w/ Med Ball (10,8) immediately into 15 Leg raises (no Med Ball) 50 Med Ball side taps in V-sit Metcon (AMRAP – Reps) From CF Main… Complete[…]

2 Jan 18

Bills Miserable Abs 1 (1 Round) 30 Bridge Kicks 1 Min Plank 1 Min Left Plank 1 Min Right Plank 30 Bird Dogs 15 Supermans 500m Row (Time) Max Effort 500m Row Every 6 mins x 3 Rounds Complete 1-500M Row Log best time in time and log other times in notes Metcon (AMRAP –[…]

1 Jan 2019

Big Clean Complex (Weight) 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk One set[…]

New Year’s Eve

Metcon (Time) For Time 31 Push Press (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bar 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back Squats (75/55 lb) 31 Unbroken Double-Unders 31 Thrusters (75/55 lb) 31 Lunges 31 Burpees Then…(2 options) 365M Run or Row (18,14 Cals AB) 2018M Run or Row[…]

30 Dec 18

Metcon (Time) WARM UP: Team Relay 3 rounds Run 100m Run 200m Run 400m You run, your partner runs, then you advance to the next distance 🙂 20 min cap Metcon (AMRAP – Reps) Tabata Situps score is lowest round full tabata is 8 rounds Metcon (AMRAP – Rounds and Reps) WOD 1 AMRAP 10[…]

29 Dec 18

Team Chief Light Foot (AMRAP – Rounds) One partner works, the other rests AMRAP3 x 5 Rounds w/ 3 min rest per round Run 100M 5 Squat Cleans (120,85) 10 Push Ups * Partner 2 picks up where Partner 1 leaves off, and so on…log the total number of rounds completed!!! Extra Credit Metcon (Weight)[…]

28 Dec 18

Metcon (AMRAP – Rounds and Reps) AMRAP10 5 Jump Squats Bear Crawl to Rig 5 Superman/ Hollow Rock SWINGS Crab Walk or HS Walk or Bear Crawl Back Toes-To-Bar (EMOM5) Get better…work on a harder version than you would do in a wod 🙂 Metcon (AMRAP – Rounds and Reps) From CF Main: AMRAP20 5[…]