Monthly Archives: March 2015

1-Apr-15

A. Warm-Up: 3 Rds NFT 9 Burpees 7 Good Mornings 45/33# 9 Close Grip Swings   B. Skill: Strict Pull Ups EMOM for 10 Min add 1 or 2 reps 1-2-3-4-5-6-7-8-9-10 or 2-4-6-8-10-12-14-16-18-20   C. WOD: 4 Rds For Time 15 Box Jumps 50 DU’s 15 K2E   D. Cool Down: Mobility 1 Min each…
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31-Mar-15

A. Warm-Up: 3 Rds NFT 250m Row @ 85% 10 Med Ball Cleans 10 Push Ups   B. Weightlifting: Squat Clean 3x2 Touch And Go @ 75% 3x2 Touch And Go @ 80%   C. WOD: For Time 30 Ring Dips 40 Squat Cleans 115/75# 30 Ring Dips   D. Cool Down: Mobility 7 min…
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30-Mar-15

A. Warm-Up: 3 Rds NFT 2 Wall Climbs 10 Sit Ups 30 DU’s   B. Strength: Push Jerk 7x1 Raising weight each set   C. WOD: 3 Rds For Time 20 Push Jerk 95/65# 3 Rope Climbs* 20 GHD Sit Ups**   * Sub is, 20 Pull Ups, 15 Ring Rows **Sub is, 20 K2E,…
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28-Mar-15

A. Warm-Up: 400m Run (if raining 400m row) -3 Rds NFT 10 Burpees 10 Good Mornings @ 45/33# 10 Close Grip Swings   B. Strength: Deadlift 3x5 @ 80% Across of 5RM (Med weight)   C. WOD: AMRAP 16 Min 14 Deadlifts 185/133# 12 Push Ups 10 T2B   D. Cool Down: Mobility 2x 1…
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27-Mar-15

A. Warm-Up: NFT 3 Sampson Stretch 15 Cal Row @ 80% 10 Wallballs 3 Sampson Stretch 10 Cal Row Sprint 10 Wallballs 3 Sampson Stretch 10 Cal Row Sprint 10 Wallballs   B. WOD: Open 15.5 (For Time) 27-21-15-9 Row Calories Thrusters 95/65#   C. Cool Down:  NFT 10 Perfect squats @33X3 Tempo 1 Min…
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25-Mar-15

A. Warm-Up: 3 Rds NFT 20ft Inch Worm 10 Med Ball Cleans 10 Sit Ups   B. Strength: Weighted Pull-Ups 7x2 Try to finish 5lbs over 17-Dec-2014   C. WOD: 5 Rds For Time (12 min cap) 10 K2E 15 KBS 1.5/1pood 30 DU’s   D. Cool Down: Row 4 min cool down row @…
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24-Mar-15

A. Warm-Up: 3 Rds NFT 5 Pull Ups 10 Push Ups 15 A.R.E. Squats   B. Strength: Back Squat 5 @ 80% 3 @ 85% 1 @ 95%   C. WOD: AMRAP 18 Min 2,000m Row  (once) Then- 15 Thrusters 95/65# 10 Burpee Box Jumps   *2K row and couplet are scored separately example, 7:45/92…
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23-Mar-15

A. Warm-Up: 3 Rds NFT 10 Pressing Overhead Squats 10 Glose Grip Swings 10 Calorie Row   B. Weightlifting: Full Snatch 15 Min to work up to 85% of 1RM   C. WOD: AMRAP 15 Min 2 Rope Climbs 8 Power Snatch 135/95# 60 DU’s   D. Cool Down: Mobility 2 Min alternating legs pigeon…
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21-Mar-15

A. Warm-Up: 350m Row -3 Rds NFT 10 Strict Pull Ups 10 Wall Squats 40 Single Jumps   B. Skill: Row 500m Max Effort   C. WOD: AMRAP 18 Min 10 KBS 1.5/1pood 15 Air Squats 20 Sit Ups   D. Cool Down: Row 1 Min @ 20 s/m 1 Min @ 18 s/m 1…
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