Monthly Archives

DECEMBER 29, 2014

MONDAY MASH UP A.    400 METER RUN X6 REST THE TIME IT TAKES TO RUN EACH ONE REST 5 MIN b.   4 ROUNDS FOR TIME 4 POWER CLEAN   185/124 4 FRONT SQUAT 185/125 4 SHOULDER TO OVER HEAD  185/125 REST 10 MIN C   3 ROUNDS 25 CAL ROW 25 WALL BALL 50 DOUBLE UNDERS

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DECEMBER 26, 2014

METCON 5 ROUNDS 15 SLAMBALL 30 DOUBLE UNDERS 15 KB SWINGS  40/70

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DECEMBER 25, 2014

MERRY CHRISTMAS TO ALL OUR ATHLETES !!!

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DECEMBER 23, 2014

METCON 50 BOX JUMPS 24/20 25 TTB 50 WALL BALL 20/14 25 RING DIPS 50 WALL BALL 20/14 25 TTB 50 BOX JUMPS 24/20

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DECEMBER 22, 2014

TEAMS OF 3 4.800 METER ROW 100 DB SNATCHES 70/50 30 THRUSTERS  75/55 30 THRUSTERS 95/65 30 THRUSTERS 115/80 30 THRUSTERS 135/95 30 THRUSTERS 155/105 MAX THRUSTERS 185/135 WITH TIME REMAINING

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DECEMBER 21, 2104

“LINDA” 10-1 BENCH PRESS POWER CLEAN DEADLIFT

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DECEMBER 19, 2014

METCON 21-15-9 POWERCLEAN 95/135 TTB HSPU

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DECEMBER 18, 2014

METCON 5 BURPEE BOX JUMP 120 KB SWINGS 45/70 YOU START WITH 5 BURPEE BOX JUMP THEN YOU DO AS MANY KB SWINGS AS YOU CAN TIL THE NEXT MINUTE IS UP. YOU ARE DONE WHEN YOU REACH 120 KB SWINGS  

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DECEMBER 17, 2014

METCON 100 DOUBLE UNDERS 5 ROUNDS OF CINDY 80 DOUBLE UNDERS 4 ROUNDS OF CINDY 60 DOUBLE UNDERS 3 ROUNDS OF CINDY 40 DOUBLE UNDERS 2 ROUNDS OF CINDY 20 DOUBLE UNDERS 1 ROUND OF CINDY   “CINDY” 5 PULLUPS 10 PUSH UPS 15 AIR SQUATS

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DECEMBER 16, 2014

METCON TEAM OF 2 ,    1 WORKS AT A TIME AMRAP 2 SQUAT CLEAN 135/95 AMRAP 2     PUSH JERK AMRAP 3        SQUAT CLEAN 135/95 AMRAP 3      PUSH JERK AMRAP 4      SQUAT CLEAN 135/95 AMRAP 4     PUSH JERK

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