Posts By: ryan

Wednesday, December 13 “Sky Hook”

Wednesday, December 13th “Sky Hook” 3 Rounds: 20 Hang Power Cleans Open/PERF(95/65) Fitness(75/55) 20 Front Squats 20 Push Press post time to board and FitChalk   Open Training- 1. Build to heavy Power Clean 2. Recovery row, ski, or bike + mobility

Tuesday, December 12th “Frosty the Snowman”

Tuesday, December 12th “Frosty the Snowman” 25 min EMOM min 1- 12/9-cal air bike min 2- Pull up, CTB, Bar MU, or Ring MU Skill min 3- 10m shuttle sprints min 4- Double under skill time min 5-Rest   Open Training- 1. Strict Handstand Push-ups 17 Strict Handstand Push-ups Rest 1:00 15 Strict Handstand Push-ups more »

Monday, December 11th “Jingle Bell Rock”

Monday, December 11th “Jingle Bell Rock” 20 min AMRAP 50/40-cal row 40-Wall Balls (20/14) 40-DB Snatch 40-Box Jumps (24/20) 40-Toes to bar Post total Reps to Board and FitChalk   Open Training- 1.Sntach- 10 min EMOMx1 @82-86% 2. Ring Muscle-Ups 3 Rounds, Not For Time: 30/24 Calorie ski 2 Sets of 25% Max Unbroken Muscle-ups more »

Saturday, December 9th Partner Day!

Saturday, December 9th Partner Day! 50-Clean and Jerks (135/95) 50-Burpee bar hops (Burpees in unison, Chest to the ground at the same time) Rest 1 min 40-Snatch (115/75) 40-Burpee bar hops rest 1 min 30-Thrusters (95/65) 30-Burpee bar hops Post team time to board  

Thursday, December 6th “Nate”

Thursday, December 6th “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings (70/55) Post rounds completed to Board and FitChalk Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his more »

Wednesday, December 6th Work it Wednesday!

Wednesday, December 6th Work it Wednesday! 50/35-cal bike buy in then 3 rounds 100-Double unders 20-DB Snatch then 50/35-cal row cash out   Open Training- 2. Barbell Cycling On the Minute x 5 6 Hang Squat Cleans + 2 Push Jerks 5 Hang Squat Cleans + 3 Push Jerks 4 Hang Squat Cleans + 4 more »

Tuesday, December 5th “Black Eye”

OPEN & PERFORMANCE “Black Eye” 5 Rounds: 10 Power Cleans Open(135/95) PERF(115/80) Fit(95/65) 10 Burpees bar facing Open Training- 1. Strict Handstand Push-ups 15 Strict Handstand Push-ups 1:00 Rest 13 Strict Handstand Push-ups :45 Seconds Rest 11 Strict Handstand Push-ups :30 Seconds Rest 9 Strict Handstand Push-ups :15 Seconds Rest 7 Strict Handstand Push-ups 2. more »

Monday, December 4th “Jackie 2.0″

Monday, December 4th “Jackie 2.0″ 70/50-cal row 50-Thrusters Open(65/45) PERF/Fit(45/35) 30-Chest to bar pull ups (PERF/Fit=Pull ups) post time to board and FitChalk   Open Training- 1-Front Squat build to a heavy set of 2 2-Snatch 10 min EMOMx1 @80-85% 1 rep max 3-Ring muscle up benchmark 1 min AMRAP