Monthly Archives

November 38, 2014

athletes choice today metcon A. 10 min amrap 3 power clean , snatch or ohs 95/135 3 hspu increase reps each round by 3 B.   800 meter run 25 burpee c,  4 rft 400 meter run 5 rope climbs   -scale 15 ring row 25 push ups  

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Nonember 27, 2014

HAPPY  Thanksgiving 1000 meter row 75 wall ball 14/20 100 double unders 50 wall ball 14/20 100 double unders 25 wall ball 14/20 1000 meter row

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NOVEMBER 26, 2014

METCON 10 POWER CLEAN 135/185 20 TTB 30 SNATCH GRIP DEADS 135/185 40 PULL UPS 100 DOUBLE UNDERS 40 PULL UPS 30 SNATCH DEADS 135/185 20 TTB 10 POWER CLEAN 135 /185

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November 25, 2014

metcon   5 rft 2oo meter run 15 kb swings 45/70 15 burpees  

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November 24, 2014

MONDAY MASH UP a. 5 ROUNDS ON A 2 MIN CLOCK 10 Cal row 3 bar muscle up as many double unders b.  15-12-9-6-3 power clean 115/155 box jump hspu c. 3 rounds 400 meter run 30 wall ball

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NOVEMBER 21, 2014

METCON 5 RFT 10  1ARM KB SNATCH 30/55 20 METER BURPEE BROAD JUMP 300 METER RUN

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NOVEMBER 20 , 2014

METCON “ELIZABETH” 21-15-9 SQUAT CLEANS 95/135 RING DIPS

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November 19, 2014

METCON 50 DEADLIFTS   155/ 225 EMOTM 10 CAL ROW

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NOVEMBER 18, 2014

METCON    20 MIN AMRAP TEAM OF 2 20 CAL ROW-40 TTB 30 CAL ROW-60 PULL UPS 40 CAL ROW-80 KB SWINGS 30/55 50 CAL ROW – 100 WALLBALL 14/20

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NOVEMBER 17, 2014

MASH UP 40 MIN RUNNING CLOCK 8MIN AMRAP 3 POWER SNATCH 3 BOX JUMP OVERS ADD 3 REPS EACH ROUND UNTIL 8 MIN IS UP EX 3-3-6-6-9-912-12, ETC ON THE 10 MIN MARK 100 DOUBLE UNDERS 100 PUSH UPS 1000 DOUBLE UNDERS AT THE 25 MIN MARK 3 RFT 7 POWERS CLEAN 115/155 14 OVER […]

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