4/27/16 Metcon (AMRAP – Rounds) 20 minute EMOMRx:Odd minutes: 8 KB thrusters 53/35#Even minutes: 8 burpee box jump overs 24/20″ Scaled:KB thrusters 35/26#Burpee box jump overs 20/20″ Score is number of rounds completed

4/28/16 Weightlifting Bench Press (increasing load 3,3,3,3) Metcon (Time) 3 RFTRx:800m run*rest 2 minutes between rounds Scaled:400m run*rest 2 minutes between rounds Time cap: 25 minutes *score is overall time for all three 800m runs with rest.

4/29/16 Metcon (AMRAP – Reps) “Fight Gone Bad” styleRx:GHDRing push-upsCalorie rowWBS 20/14#Front squat 95/65# Scaled:Abmat sit-upsPush-up progressionCalorie rowWBS 14/10#Front squat 75/55#

Buffy Metcon (Time) 1000m row100 pull-ups100 power snatches 75/55#100 goblet squats 70/53#100 calories on assault bike EMOM 1 athlete must complete 5 burpees

5/2/16 Metcon (Time) 50, 40, 30, 20, 10Rx:Hang cleans 75/55#Calorie rowGSPU Scaled:Hang cleans 65/45#Calorie rowGSPU on knees

5/3/16 Reminder: Please be on time to class. We will have a “late warm-up” posted on the board for those of you who are >3 minutes late. This ensures you are properly prepared for the workout without disrupting the class. 3 rounds10 calories on Assault bike10 burpees10 sit-ups10 air squats Front Squat (1×1) Build to […]

5/4/16 Reminder: Please be on time to class. We will have a “late warm-up” posted on the board for those of you who are >3 minutes late. This ensures you are properly prepared for the workout without disrupting the class. 3 rounds10 calories on Assault bike10 burpees10 sit-ups10 air squats Pull-ups (ME strict) Scaled:ME kipping […]

5/21/16 Metcon (AMRAP – Rounds and Reps) 24 minute AMRAPRx:10 TTB20 KBS 53/35#30 DU Scaled:10 knees to hips/chest20 KBS 35/26#30 DU attempts to 2:1 SU Partner A performs 1 round while Partner B does 25 sit-ups. Partner B then performs 1 round while Partner A does 25 sit-ups.

Spanky Metcon (AMRAP – Rounds and Reps) 15 min AMRAPRx:Buy In: 1600m RunThen,10 2fers 20/1415 KBS 53/35 Scaled:Buy In: 1200m RunThen,10 WBS 14/1015 KBS 35/26

5/24/16 Metcon (Time) 10 RFTRx:5 C2B pull-ups6 box jumps 30/24″7 KB snatches 53/35# (alternating)200m run Scaled:5 pull-up progressions (jumping C2B)6 box jumps or step-ups 20/20″7 KB snatches 35/26# (alternating)100m run KB snatches are alternating arms.