Quote
Archive | March, 2017

Monday March 20, 2017

Workout of the Day:
Every Minute on the minute for 10 minutes:  Hang Power Clean x 2 reps.
Then:
12 Minute AMRAP of:
4 Hang Power Cleans 155/105
6 Burpee over Barbell
8 Toes to Bar

Read More

Saturday March 18, 2017

 
Workout of the Day:
In teams of 2, with 1 partner working at a time, complete for time:
50 Burpees
50 Pull-ups
50 Box Jumps
50 KB Swings 53/35
50 Hang Power Cleans 95/65
50 Overhead Squats 95/65

Read More

Friday March 17, 2017

Workout of the Day:
Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled 17.4/Class WOD:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135/95 lb.
55 wall-ball shots, 20/10-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

Read More

Thursday March 16, 2017

Workout of the Day:
“Active Recovery Day”
4 Sets for times of:
Run 400 meters
30 Double unders
12 Burpees
*Rest 2 Minutes between sets.

Read More

Wednesday March 15, 2017

Workout of the Day:
“Warm Up”
Run 400 meters
10 Empty Bar Squat Snatches
10 Empty Bar Overhead Squats
Then:
AMRAP in 15 Minutes of:
10 Wall Ball Shots 20/14
10 Pull-ups
5 Squat Snatches 95/65
5 Overhead Squats 95/65

Read More

Tuesday March 14, 2017

Workout of the Day:
On the minute every minute for 7 minutes:  Power Clean x 2 reps
Then:
For time:
Row 500 meters
30 Power Cleans 135/95
Run 800 meters
20 Power Cleans 135/95
Run 1000 meters
10 Power Cleans 135/95

Read More

Monday March 13, 2017

Workout of the Day:
Push Press 3-3-3-3-3
Then:
5 Rounds for time:
10 Push Press 115/75
15 Box Jumps 24/20 inches
Run 200 meters

Read More

Saturday March 11, 2017

Workout of the Day:
In teams of 2, with 1 partner working at a time, complete for time:
Row 1000 meters
Then:
Each Partner completes, 5 Rounds of:
8 Deadlifts 225/155
10 Toes to Bar
12 KB Swings 53/35
Then:
Run 800 meters

Read More

Friday March 10, 2017

Workout of the Day:
Workout 17.3

*Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 […]

Read More

Thursday March 9, 2017

Workout of the Day:
“Active Recovery Day”
For time:
Run 1 mile
50 Weighted Sit-ups
Run 800 meters
60 Walking Lunges
Run 400 meters
70 Double unders

Read More