Monthly Archives: May 2016

Wednesday 6.1.16

May 31st, 2016|

Wednesday 6.1.16 rx strength/skill deadlift 6-8 reps; 3sets;3min rest metcon "Tiger Shark" 5 RFT 10 Power Cleans(165/105) 10 Box Jumps(24/20) 7 Burpee

Tuesday 5.31.16

May 30th, 2016|

Tuesday 5.31.16 rx 10min otm evens: 7 push press(135/95) odds: 30s row rest 3min metcon "Emoji Peach" 8min amrap 10 Overhead Lunge(115/75) 8 V-ups 6 [...]

Monday 5.30.16

May 29th, 2016|

Monday 5.30.16 rx "Murph" For time 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *Rx= Men 20lb Vest *Rx= Women [...]

Muscle-up Clinic | May 28th | 10:30AM

May 27th, 2016|

Want to start stepping up your muscle up game, or want to refine your muscle up technique? Remember we have the muscle up clinic this [...]

friday 5.27.16

May 26th, 2016|

friday 5.27.16 rx strength/skill back squat 8-10reps;3sets; rest 3min metcon 10rft 5 thrusters(95/65) 10 sit-ups

thursday 5.26.16

May 25th, 2016|

thursday 5.26.16 rx strength/skill deadlift 8-10 reps; 3 sets; rest 3min weighted pull-up 4-6 reps; 3 sets; rest 3min metcon "Leviathan" 4min amrap 400m Run [...]

wednesday 5.25.16

May 24th, 2016|

wednesday 5.25.16 rx strength/skill power snatch 2.2.2;20s rest;3 sets rest 3min b/t sets metcon 12min otm 1. 3 muscle ups 2. 1 squat clean+ 4 [...]

Monday 5.23.16

May 22nd, 2016|

Monday 5.23.16 rx skill/strength Barbell Power Clean 3.3.3; rest 20; 3 sets *Build per set bodyweight handstand push-up 1-3 reps;4 sets; rest 3 min metcon [...]

saturday 5.21.16

May 20th, 2016|

"Kingda Ka" Partner workout for time: 30min cap 1200m row 100 wall balls 300 double unders 800m run 300 double unders 100 wall balls 1200m [...]

friday 5.20.16

May 19th, 2016|

friday 5.20.16 rx skill/strength deadlift 10-12 reps;3 sets; rest 3min metcon "Muscle Beach" 13min amrap 5 strict chin-up 10 push-ups 15 weighted sit-ups(45/25) 200m Run

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