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  • 05222015

    1) Take 12 minutes to work up to a 1RM Snatch for the day

    2) 20-18-16-14-12-10

    Burpees

    After each set of burpees including the last complete 10 Power cleans 135/95


  • 05212015

    1) 5x300m Row sprint

    Rest as needed 

    1) EMOM for 14 minutes

    Even: 10 Box jumps 30/24

    Odd: 10 TTB


  • 05202015

    1) In teams of 2 complete the following 

    2 Rounds for time

    1 Mile run

    50 Deadlifts 225/155

    100 Sit ups

    150 Air squats


  • 05192015

    1) Seated dumbbell/ kettle bell strict press AHAP 5x6

    2) 5 Rounds for Time of
    20 Double Unders
    10 Burpees

     


  • 05182015

    1) Take 10 min to work up to a 1RM pause front squat 3sec @ bottom 10sec @ top

    then perform 3x3 @85%

     2) Fran

    21-15-9

    Thrusters 95/65

    Pull-ups

     


  • 05162015

    1) 1 Mile run for time

    rest 3:00 

    2) "Randy"

    For time 

    75 Snatches 75/55

    Rest 3:00 

    3)  1 Mile run for time


  • 05152015

    1) Work up to a 3RM full clean

    then 5x1@90% of above

    2) 4 Rounds for time

    25 Kbs AHAP

    50 Double unders

     


  • 05142015

    1) 5x 3 legless Rope climbs rest as needed

    2) Every 2 minutes for 14

    14 Sit ups

    100m sprint


  • 05132015

    Today we say goodbye to Coach Zach, you will be missed buddy!

     

    In teams of three complete the following as a relay 

    30min AMRAP 

    15 Cal row  

    10 Burpees 

    5 C2B Pull-ups

    NOTE 

    If Zach is coaching your class he has to participate, no matter how many times he has done it already!


     


  • 05122015

    1) Take 10 min to work up to a 1RM pause front squat 3sec@ bottom 10sec@ top

    then perform 3x3 @83%

    2) 2-4-6-8-10-12-14-16-18-20

    Wall balls 20/14

    Walking lunges w/WB

     


  • 05112015

    1) 5 Minute AMRAP of:
    5 Box Jump Overs 30/24
    10 Toes to Bar

    3 Minute Rest

    Then 

    3 Minute AMRAP of:
    Squat Clean Thrusters 155/105

    2) EMOM for 12 minutes

    3 Snatches AHAP


  • 05092015

    In teams of 2

    8 Rounds for time

    400m run 

    While one person runs the other holds two Kbs AHAP until the runner returns.


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720 SE Pioneer Way Oak Harbor Wa 98277