Monday, February 8, 2016

Tuesday 2-9-16

FREAK
21 thrusters 95/65
21 pull ups
Run 800
30 KBS 53/35
30 pull ups
50 Doubles
50 abmat
Run 400
30 box jumps 24/20
30 Wallball
Cash out: 10-9-8-7-6-5-4-3-2-1 burpees
Run 200 between each set

Thursday, February 4, 2016

Friday 2-5-16

Thank you- Jeff Maze, Mike and Shauna Glenn and Gonzalo for pitching in and staying late at the gym tonight to help put up new equipment!!!!

20 EMOM
1:00-5:00 8 C2B
6:00-10:00 1 PCLN + 2 FSQ 185/135
11:00-15:00 15 KBS 53/35
16:00-20:00 12 Wallball 20/14

Wednesday, February 3, 2016

Monday, February 1, 2016

Tuesday 2-2-16

10:00 Running clock
Run 1 mile
Max calorie row with remaining time

7:00 Running clock
Run 800
Max calorie row

4:00 - run 400
Max calorie row

Sunday, January 31, 2016

Monday 2-1-16

Strength: Back Squat (Deload 5-5-5)
SS: Handstand Push ups

WOD - 1,000m row - buy in
21-15-9
Overhead Squats
Chest 2 Bar Pull ups
-both events are scored-