2016may6

20160506

"Rx"

E2m for 12'
2 front squat

Tc' 12'
6x5 kb.thruster
6x5-5 bulgarian squat

amrap 10'
20 snatch/clean and jerk
20pull up/ttb
20 burpee

"Open"

Emotm 25'
Rowing/skiing/ ad/ running
10 kb.thruster
30" battle rope
40" su/du
5-5 bulgarian squat

amrap 10'
20 snatch/clean and jerk
20pull up/ttb
20 burpee

2016may5

20160505

"Rx"

E2m for 12'
3 deadlift

Time cap 12'
5x5 strict hspu/ 5x7 kipping hspu
5x8 inv. Rowing

amrap 10'
1 bear comlex
10 wallball
10 jumping over the bar

"Open"

Emotm 12'
5deadlift +5 burpee
5box jump+5 burpee
5am.swing+ 5 burpee

Emotm 12' 40"/20"
Left plank
Right plank
Back plank
Plank

amrap 10'
1 bear comlex
10 wallball
10 jumping over the

2016may4

20160504

"Rx"

E2m for 12'
3 back squat

Time cap 12'
5x5 push press
5x5 strict pull up

amrap 10'
5 c&j
8 ttb
11 burpee

"Open"

Emotm 12'
Rowing/ skiing/ad/run
Handstand hold

E2m for 12'
5 pull up
10hrpu
15 air squat

amrap 10'
5 c&j
8 ttb
11 burpee

2016may3

20160503

"Rx"

E2m for 12'
1snatch+1hang snatch

E3m for 12'
5ohs
10 burpee
15 kb swing

amrap 10'
9 wallball
9 power clean

"Open"

Emotm 12'
10 thruster
30" plank

Emotm 12'
10-15 burpee
10-15 kb swing

amrap 10'
9 wallball
9 power clean

2016may2

20160502

"Rx"

E2m for 12'
1 clean+1 hang clean

Emotm 12'
4 shoulder press
30" back squat

amrap12'
12 burpee-boxjump
12 pull up

"Open"

Emotm 12' 30"/30"
Rowing/skierg/ad
Jumping rope

E3m for 12'
12 gtoh
16 back rack lunge
20 V-sit up

amrap12'
12 burpee-boxjump
12 pull up

2016apr30

20160430

"RX"

Max rep unbroken pull up 2x
Tc: 6'

Rest 2'

Amrap 2'
Pistol

Emotm 12'
10 strict T2B
10 ab wheel
30" plank
30" back plank

"Elizabeth"
21-15-9reps
Power clean, 60/40kg
Ring dip
Tc:10'

"Open"

Emotm 10'
10-15 burpee
10-15 thruster

Emotm 12'
10 strict T2B
10 ab wheel
30" plank
30" back plank

"Elizabeth"
21-15-9reps
Power clean, 60/40kg
Ring dip
Tc:10'

2016apr29

20160429

"RX"

1rm shoulder press
Tc: 6'

Rest 2'

Amrap 2'
Burpee

Emotm 10'
10-20 pull up
15-20 v-ups

"Karen"
150 wall Ball shot

"Open"

Every 150sec for 10'
10-10 kb clean&press
20 kb sdhp

Emotm 10'
10 ring row
30" drivers hold

"karen"
150 wall Ball shot

2016apr28

20160428

"RX"

1RM C&J
Tc: 10'

1RM OHS
Tc: 8'

"Diane"
21-15-9reps
Deadlift, 102/65kg
HSPU

"Open"

Emotm 10'
8-8 kb snatch
20 Jumping lunge

Every 4' for 8'
5 pull up
10 C&J
15 slam Ball shot
20 swing
25 single/double under

"Diane"
21-15-9reps
Deadlift, 102/65kg
HSPU

2016apr27

20160427

"RX"

1 RM snatch
Tc:10'

1RM front squat
Tc: 10'

"Isabel"
30 snatch, 60/40kg
Tc: 8'

"Open"

Every 2' for 10'
10 burpee
15 Push up
15-20 Sit up

Emotm 10'
10 ab wheel
10 front squat

"Isabel"
30 snatch, 60/40kg
Tc: 8'

2016apr26

20160426

"RX"

1rm back squat
Tc: 10'

Emotm 10'
10 good morning
30" superman

"Fran"
21-15-9reps
Thruster, 43kg
Pull up
Tc: 8'

"Open"

Every 2' for 10'
15 box jump
20 v-up

Emotm 10'
10 deadlift
30" superman

"Fran"
21-15-9reps
Thruster
Pull up

2016apr25

20160425

"RX"

1RM deadlift
TC: 8'

Rest 1'

Amrap 1'
Double under

Emotm 12'
10 strict T2B
30" one handed ring plank

"Grace"
30 C&J, 60/40kg
Tc: 6'

"Open"

One round every 150sec for 10min:
10 Atomic Sit up
15 burpee
30 single/double under

Emotm 12'
10-15 T2B
30" one handed plank

"Grace"
30 C&J, 60/40kg
Tc: 6'

2016apr23

21060423

"RX"

Every 2' for 10'
1 power snatch
1 hang power snatch
1 OHS

Emotm 12'
12 t2b
12 box jump

Amrap 11'
6 pull up
8 burpee
10 front rack lunge

"Open"

Emotm 10'
Row/ad/skierg
12 wall Ball

Emotm 12'
L-Sit
Push up Hold
Box jump

Amrap 11'
6 pull up
8 burpee
10 front rack lunge

2016apr22

20160422

"Rx"

E2mot2m
1clean+1 hang clean+1 cluster
Emotm 12'
100 m run
10 burpee

amrap10'
6 t2b
10 box jump
14 kb swing

"Open"

Emotm 26'
3-5 cluster
40" su/du
5-5 kb box step
12 burpee
12 kb sdhp
100m running

amrap10'
6 t2b
10 box jump
14 kb swing

2016apr21

"Rx"

E2mont2m 12'
Snatch+hang snatch+ohs

Emotm12'
5-8 strict pull up
5-8 hspu

amrap 10'
5 power clean
7lat burpee
9 wallball

"Open"

E2mot2m 12'
6 pull up
12 push up
18 air squat

Emotm 12' 40"/20"
Plank
Back plank
Hand stand hold

amrap 10'
5 power clean
7lat burpee
9 wallball

2016apr20

20160420

"Rx"

Emotm 35'
3 deadlift
3 squat clean
3 jerk
10-15 burpee
30" su/du

"Open"

Emotm 35'
Rowing/ad/skiing
10-15 burpee
40" su/du
30" clean &jerk
30" wall walk

2016apr19

20160419

"Rx"

Emotm 12'
1squat snatch +1 ohs

Emotm 10'
5 front squat
10 invert rowing

amrap 10'
100 m running
8 burpee box jump
8 thruster

"Open"

Emotm 24'
10-15 wb
10-15 kb sdhp
10-15 t2b
40" plank

amrap 10'
100 m running
8 burpee box jump
8 thruster

2016apr18

"Rx"

Emotm 12'
2 squat clean
1 push/ split jerk

Emotm 10
4shoulder press
30" back squat

amrap 10'
9pull up
9 lat burpee
9 deadlift

"Open"

Emotm 12' 30/30
Rowing/skiing/ ad
Jumping rope
Hand stand hold

Emotm 10'
15-20 V-sit up
40" back squat

amrap 10'
9pull up
9 lat burpee
9 deadlift

2016apr16

20160416

"RX"

Kiping/butterfly pull up & bar muscle up practice

Emotm 15'
-10 ab wheel
-10 GHD Sit up
-10 strict t2b
-30 sec plank
-30 sec "superman"

AMRAP 6'
10 burpee
10 pull-up
10 burpee- pull-up

"Open"

Kiping/butterfly pull up & bar muscle up practice

Emotm 15'
-10 ab wheel
-10 GHD Sit up
-10 strict t2b
-30 sec plank
-30 sec "superman"

AMRAP 6'
10 burpee
10 pull-up
10 burpee- box jump

2016apr15

20160415

Every 2' for 10'
2 clean pull + 2 squat clean

Emotm10'
EVEN: 10 lunge
ODD: 5-5 KB row

AMRAP 9'
10 kb snatch, left, 24/16kg
10 kb OHS, left
10 kb snatch, right
10 kb OHS, right
20 Russian twist

"Open"

Emotm 10'
EVEN: 5 squat clean
ODD: 30 bikers ab

Emotm 10'
16 lunge
8-8 kb row

AMRAP 9'
10 kb C&J, left 16/12kg
10 kb squat, left
10 kb C&J, right
10 kb squat right
20 Russian twist

2016apr14

20160414

"RX"

Every 2' for 10'
2 snatch pull + 2 squat snatch

Emotm 10'
EVEN: 5 OHS
ODD: 5-5 Bulgarian squat

AMRAP 8'
10 thruster 40/30kg
10 pistol, alt.
10 HSPU

"Open"

Emotm 10'
EVEN: 5 squat snatch
ODD: 10 v-ups

Emotm 10'
EVEN: 10 OHS
ODD: 8-8 bulgarian squat

AMRAP 8'
10 thruster 30/20kg
10 lunge, 30/20kg
10 Push up

2016apr13

20160413

"RX"

Every 2' for 8'

3 Push jerk

Emotm 10'

EVEN: 5 deadlift

ODD: 8-10 strict pull-up

Emotm 15'

30W/30R

- row

- burpee

- t2b

- ring Dips

- gtoh 20/10kg

"Open"

Emotm 8'

EVEN:  5 Push jerk

ODD: 10 box jump

Emotm 10'

EVEN: 10 deadlift

ODD: 10-15 ring row

Emotm 15'

30W/30R

- row

- burpee

- K2E

- Dips

- gtoh 15/5kg

2016apr12

20160412

"RX"

Every 2' for 10'

3 power clean

Emotm 10'

EVEN: 5 back squat

ODD: 5-5 floor press

AMRAP 12'

10 swing, 24/16kg

20 HR push-up

30 double under

"OPEN"

Emotm 10'

EVEN: 5 clean

ODD: 10 ab wheel

Emotm 10'

EVEN: 10 back squat 

ODD: 8-8 floor press

AMRAP 12'

10 RKC swing

20 push-up

60 simple under

2016apr11

 20160411

"RX"

Every 2' for 10'

3 power snatch

Emotm 10'

EVEN: 5 front squat

ODD: 5-5 KB press

Amrap 10'

5 deadlift 100/60

10 C2B pull-up

15 box jump

"Open"

Emotm 10'

EVEN: 10 power snatch

ODD: 10 K2E

Emotm 10' 

EVEN: 10 front squat

ODD: 8-8 KB PRESS

AMRAP 10' 

5 deadlift 70/40

10 pull-up

15 box jump

2016apr9

20160409

"Rx"

E2mot2m 12'
Back squat 5-5-4-3-3-2

Emotm 12'
2deadlift+1 squat clean
40" plank

 amrap 12'
100 m running
5hspu
10 burpee
15 air squat

"Open"

1' W -1' R 12'
Back squat bw 50%
Su/du
Rowing/skiing/ad

Emotm 12'
30" hand stand hold
40" plank
30" S2S box jump

amrap 12'
100 m running
5hspu
10 burpee
15 air squat

2016apr8

20160408

"RX"

Emotm 12'
1 squat snatch

Emotm 12'
12 burpee
12 swing
12 goblet squat

Amrap 12'
100m run
15 thruster
30 double under

"Open"

3rounds:
2' work/ 1' rest
Burpee
Box jump
Wall Ball

Amrap 12'
100m run
15 thruster
30 double under

2016apr7

20160407

"RX"

Emotm 12'
1 squat clean & jerk

Emotm 12'
4 shoulder press
5 strict pull up
12 box jump

Amrap 12'
200m run
15 burpee
15 wall Ball


"Open"

Emom 40'
120m row
12-14 wall Ball
10-15 burpee
100m run
40" plank
15 swing
10-15 box jump
10-15 T2B

2016apr6

20160406

"Rx"

Emotm 10'
5 deadlift
10 lat burpee

2'work 1' rest x5
6power snatch/power c&j
30 du

amrap 7'
Thruster
pull up
2-2-4-4-6-6-8-8...

"Open"

E2mot2m for 10'
10 power clean+12 lat burpee

Emotm 15'
30" rowing
100 m running
30" su/du

amrap 7'
Thruster
pull up
2-2-4-4-6-6-8-8...

2016apr5

20160405

"Rx"

Emotm 15'
5front squat
10-12 ring push ups
12 box jmps

Emotm 6'
5power clean &jerk

amrap 11'
10 t2b
9wb
8 burpee

"Open"

Emotm 15'
Rowing/ad/skierg
Box jump
Vsit up

Emotm 6'
40"/20"
G2oh
Sit up

amrap 11'
10 t2b
9wb
8 burpee

2016apr4

20160404

"Rx"

Emotm 12'
3 back squat
5-8 strict invert rowing

Emotm 10'
5 kb thruster
6 strict pull up

amrap 12'
5 am swing
7 goblet squat
9 kb sdhp
11 burpee

"Open"

Emotm 12' 30"/30"
Wallwalk
Kb box step

Emotm 10' 40"/20"
Su/du
Plank

amrap 12'
5 am swing
7 goblet squat
9 kb sdhp
11 burpee

2016apr2

20160402

"RX" & "OPEN"

Rope climb/Double under practice

Emotm 15'
GHD/V-Sit up
Good morning
Strict T2B
Superman
Ab wheel

Amrap 5'
3 HSPU
6 pistol, alt
9 slam Ball shot

2016apr1

20160401

"RX"

Every 2' for 8'
3 OHS

Every 90" for 9'
3 front squat
3 strict pull-up

Amrap 13'
5 C&J
10 v-ups
15 gtoh

"Open"

Every 2' for 8'
10 wall Ball Sit up
5-5 kb snatch

Every 90" for 9'
10 front squat
10 pull up

Amrap 13'
5 C&J
10 v-ups
15 gtoh

2016march31

20160331

"RX"

Every 2' for 12'
2clean high pull
+ 2 squat clean
+ 1 jerk

Emotm 10'
2 deadlift
5-5 kb press

Amrap 8'
5 hang snatch
10 wall Ball shot

"Open"

Every 4' for 12'
10 sdhp
15 Atomic Sit up
20 double under

Emotm 10'
8-8 one legged romanian deadlift
8-8 kb press

Amrap 8'
10 hang snatch
10 wall Ball shot

2016march30

20160330

"RX"

Evrey 2' for 10'
3 Push press

Every 90" for 9'
2 back squat
3 HSPU

Amrap 11'
20 lunge
30 box jump
20 pull up

"Open"

Every 2' for 10'
10 STOH
20 deadlift

Every 90" for 9'
10 back squat
10-15 Push up

Amrap 11'
20 lunge
30 box jump
20 pull up

2016march29

20160329

"RX"

Every 2' for 12'
2 snatch high pull
  + 2 squat snatch

Cfgo16.5.
21-18-15-12-9-6-3reps:
Thruster, 43kg
Bar facing burpee

"Open"

Every 3' for for 12'
10 T2B
15 slam Ball shot
20 swing

Cfgo16.5.
21-18-15-12-9-6-3reps:
Thruster, 43kg
Bar facing burpee

2016march26

20160326

Skill:
pull up
c2b pul up
muscleup.

Amrap 20'
10 burpee
20 c&j
30 box jump

2016march25

20160325

"RX"

"Roxanne"-GTOH

"Bring Sally Challenge"

Amrap 3'
Pull up-t2b

Emotm 10'
2-2,4-4,6-6,8-8,10-10....18-18,20-20
Deadlift
Air squat

Tabata 12'
Kb. sdhp x8
Wallball x8
Burpee x8

"Open"

"Roxanne"-Gtoh

Bring Sally Challenge

Amrap 3'
Double kb box step up

Emotm 10'
2-2,4-4,6-6,8-8,10-10....18-18,20-20
Deadlift
Air squat

Tabata 12'
Kb. sdhp x8
Wallball x8
Burpee x8

2016march24

20160324

"Rx"

Emotm 10'
4 shoulder press
12 back squat (ua a suly)

Emotm 12'
1 p.snatch+1 ohs
30" hs hold

Amrap 10'
50du
12 stoh
12 burpee

"Open"

Emotm 10' 40/20
Rowing/ad/skierg
Su/du

Emotm 12' 30"/30"
Wall walk
Am. Swing

Amrap 10'
15g2oh
15ohl
15 V sit up

2016march23

20160323

"Rx"

Find your 1 rm squat clean
Tc 12'

Emotm 10'
12 pull up
12 wb

For time
20 p. Clean 60/40
20 burpee
20t2b
20 hspu
Tc: 11'

"Open"

Emotm 20' 30/30
Burpeeboxjump
Front rack lunge walking
Wb
Deadlift

amrap 11'
Buy in Annie
7pullup
7hrpu
7air squat

2016march22

20160322

"Rx"

E2mot2m 12'
3 bear complex

E3mot3m 12'
10t2b
10burpee
10 box jump

Emotm 10'
Thruster ladder
2-4-6-8-10-12-14-16-18-20

"Open"

Emotm 12' 40/20
G2oh
Plank

3' max rep slamball
3' max rep kb lunge walkng
3' max rep backsquat BW 50%
3' max repburpee

Emotm 10'
Thruster ladder
2-4-6-8-10-12-14-16-18-20

2016march21

20160321

"Rx"

E3mot3m for 15'

TNG! Find your 1 rm!

1snatch+1hang snatch+1power snatch+1 ohs

Emotm8'

15 am. Swing

15 kb. Sdhp

Metcon: amrap 7'

Stoh

Pull up

2-4-6-8-10-12.............

"Open"

Emotm 15' 30/30

Rowing/ad/skierg

Jumping rope

Burpee

Emotm 8' 40/20

Box jump

V-sit up

Metcon: amrap7'

Empty bar thruster

Ohl with plate

4-6-8-10-12..........

2016march19

20160319

"RX"&"Open"

Kb snatch technic

Emotm 15' 40"/20"
Plank
Ab wheel
Good morning
Strict t2b
"Superman"

Amrap 6'
3-6-9-...
Deadlift
Lateral burpee

2016march18

20160318

"RX"

Emotm 10'
2 power snatch
2 power clean

Emotm 8'
5 OHS
5-5 bolgarian squat

Amrap 12'
1 bar muscle up
10 T2B
15 wall Ball
20 kb snatch

"Open"

Emotm 10'
10 pistol, alt
10 Atomic Sit up

Emotm 8'
12 OH lunge
8-8 bolgarian squat

Amrap 12'
10 t2b
15 wall Ball
20 kb snatch

2016march17

20160317

"RX"

Every 2' for 6'
2 pull + 1 squat clean
No rest
Every 2' for 6'
1 pull + 1 squat clean

Emotm 8'
2 deadlift
20" l-Sit

Amrap 10'
2-4-6-...
Thruster
HSPU

"Open"

Every 3' for 12'
10 snatch
15 Push up
20 Sit up

Emotm 8'
10 deadlift
15 v-up

Amrap 10'
2-4-6-...
Thruster
Dip

2016march16

20160316

"RX"

Every 2' for 6'
2 pull + 1 squat snatch
No rest
Every 2' for 6'
1 pull + 1 squat snatch

Emotm 10'
1 front squat
5 double kb press

Amrap 8'
10 sdhp
10 Push press
10 box jump over

"Open"

Every 3' for 12'
10 clean
10 t2b
20 Jumping lunge, alt

Emotm 10'
10-15 pull-up
10-15 burpee

Amrap 8'
10 sdhp
10 Push press
10 box jump over

2016march14

20160314

"RX"

Every 2' for 12'
2 front squat
2 jerk

Emotm 10'
2 back squat
3 strict pull up

Cfgo 16.3.
Amrap 7'
10 power snatch
3 bar muscle up

"Open"

Every 2' for 12'
10 jerk
15 box jump

Emotm 10'
10 back squat
10-15 squat to squat box jump

Amrap 7'
10 power snatch
3 c2b/ pull up

2016march12

20160312

"RX"

Emotm 25'
3 squat clean
4 deadlift
5 jerk
5 strict pull up
5 HSPU

Amrap 10'
20 burpee box jump
15 t2b
10 wall Ball

"Open"

Emotm 25'
Handstand Hold
Thruster
Plank
Jumping rope
Row/AD/skierg

Amrap 10'
20 burpee box jump
15 t2b
10 wall ball

2016march11

20160311

"RX"

Emotm 14'
3 front squat
12 pull up

Emotm 10'
12 bar rowing
6 front rack lunge

Amrap 10'
5 OHS
50 double under
10 box jump

"Open"

For time:
150 walking lunge with KB
TC: 14'

Emotm 10'
C&J
Lateral burpee

Amrap 10'
5 pull up
10 Push up
15 squat
20 v-up

2016march10

20160310

"RX"

Emotm 14'
4 back squat
15 Push up

Emotm 10'
5 deadlift
12 t2b

4rounds:
3 clean
2 front squat
1 jerk
2 front squat
3 clean
10 burpee box jump
Tc:11'

"Open"

1'work/ 1'rest
Jumping rope
Row/AD/skierg
Burpee box jump
Gtoh
Plank
Slam ball
OH lunge
Sit up
Air squat

2016march9

20160309

"RX"

Every 2' for 10'
1 power clean
1 hang power clean
1 hang clean
1 hang squat clean

4rounds, TnG
5 jerk
7 power clean
9 front squat
Every break: 10 lateral burpee
Tc: 12'

21-15-9-3reps
Wall Ball
Box jump
Pull up
Tc:9'

"Open"

Every 3' for 24'
11 t2b
11 box jump
11 burpee

21-15-9-3reps
Back squat
Deadlift
Jumping over the bar
Tc: 9'

2016march8

20160308

"RX"

Every 2' for 12'
1 power snatch
1 hang power snatch
1 squat snatch
1 hang squat snatch

Every3' for 12'
10 pull up
15 burpee
20 box jump

Amrap 8'
10 thruster
30 double under

"Open"

Emotm 40'
-burpee
-box jump
-row/AD/skierg
-Jumping rope
-thruster
-plank
-front rack lunge
-pull up