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

2016march7

20160307

"RX"

Emotm 10'
2 snatch

Amrap 20'
25 t2b
50 double under
15-13-11-9-7-5-3-1 squat clean

"Open"

Emotm 10'
Box jump
Wall Ball

Amrap 20'
25 t2b
50 double under
15-13-11-9-7-5-3-1 squat clean

2016march5

20160305

"RX" & "Open"

Turkish get up practice

Emotm 15'
Strict T2B
Ab wheel
L-Sit
Plank
GHD Sit up

For time:
15 thruster
15 pull up
12 thruster
12 pull up
9-9
6-6
3-3
Tc:5'

2016march4

20160304

"RX"

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

Emotm 10'
3 front squat
5 strict pull up behind the neck

Amrap 9'
4 deadlift
8 wall Ball Sit up
12 gtoh

"Open"

Emotm 10'
15 slam Ball shot
15 RKC swing

Emotm 10'
10 front squat
15 box jump

Amrap 9'
4 deadlift
8 wall Ball Sit up
12 gtoh

2016march3

20160303

"RX"

Every 90" for 12'
2 front squat + 2 jerk

Emotm 5'
5 snatch ladder
5 burpee

Amrap 12'
10 Atomic Sit up
5 kb snatch, left
10 wall Ball
5 kb snatch, right

"Open"

Every 90" for 12'
8 thruster
8-8 kb Sit up

Emotm 5'
10 snatch
ME burpee

Amrap 12'
10 Atomic Sit up
5 kb snatch, left
10 wall Ball
5 kb snatch, right

2016march2

20160302

"RX"

Emotm 10'
4 snatch balance
4 snatch press

Emotm 10'
3 back squat
5-5 kb shoulder press

Bring Sally burpee Challenge

Rest 1'

Amrap 5'
3 cluster
6 HSPU
20 double under

"Open"

Emotm 9'
Ab wheel
Plank
Backside plank

Emotm 10'
10 back squat
8-8 kb shoulder press

Bring Sally burpee Challenge

Rest 1'

Amrap 5'
3 cluster
6 HSPU
20 double under