Posts By: ryan

Monday, February 12th “Elizaburpee”

Monday, February 12th “Elizaburpee” 21-15-9 Squat clean (135/95) (115/80) (95/65) Bar facing barbell burpees post time to board   Open Training- 1. Front Squat 10 min EMOMx1 @HEAVY!!!   2. Skills For Time: 100 Double Unders 10 Bar Muscle Ups 80 Double Unders 8 Bar Muscle Ups 60 Double Unders 6 Bar Muscle Ups 40 more »

Saturday, February 10th Teams of 3!

Saturday, February 10th Teams of 3! 30 min cap 90/60-cal air bike 75-med ball cleans 75-KB Goblet squats 90/60-cal bike 75-KB Swings 75-goblet squats 90/60-cal ari bike 75-burpees 75-KB Goblet squats post team time or reps to board   Open Training- 3 “Giant Sets”:10 Bent Over Dumbbell Rows (each side)10 Dumbbell Strict Presses20 Weighted Sit-ups20 more »

Friday, February 9th “Tread Water”

Friday, February 9th OPEN & PERFORMANCE “Tread Water” 100/80-cal row 150 Double Unders 10 Rounds of “CTB/HRPU Cindy” FITNESS “Tread Water” 100/80- cal row 300 Single Unders 10 Rounds of “HRPU Cindy” Open Training- Build to a heavy 3 rep Clean

Thursday, February 8th “Technique Thursday!”

Thursday, February 8th 1-Strength Deadlift 6-5-4-3-2-1-1-1 Increase load each set post Heaviest Deadlift Achieved   2-Gymnastic Skill Time After appropriate warm up reps are completed choose one skill to complete Max Strict Pull-ups, kipping, or butterfly Max Muscle-ups Max Strict Handstand Push-ups   3-Open Training- February Goal work!  

Wednesday, February 7th “The Blitz”

Wednesday, February 7th “The Blitz” 5 rounds for time 10-Thrusters (115/80) (95/65) (75/55) 10-Toes to bar post time to board and FitChalk   Cashout- 3-5 rounds 20/15-cal row 15-Weighted sit ups   Open Training- Burpee Box Overs (24/20) 2 min max rest 2 min 1 min max rest 1 min :30 sec max  

Tuesday, February 6th “Come Clean”

Tuesday, February 6th OPEN & PERFORMANCE “Come Clean” AMRAP 3: 24 Box Jump Overs (24/20)  24/16 Calorie Bike Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20)  21/14 Calorie Bike Max Power Cleans (135/95) rest 3 minutes AMRAP 3: 18 Box Jump Overs (24/20)  18/12 Calorie Bike Max Power Cleans more »

Monday, February 5th “Over and Over”

Monday, February 5th OPEN Overhead Squat Heavy Single “Over and Over” 9-15-21: Chest to Bar Pull-ups Burpees bar facing Overhead Squats (95/65)   PERFORMANCE Overhead Squat Heavy Single “Over and Over” 9-15-21: Pull-ups Burpees bar facing Overhead Squats (95/65)   FITNESS Overhead Squat Heavy Single “Over and Over” 9-15-21: Pull-ups Burpees bar facing Overhead Squats more »

Saturday, February 3rd “Safe Sets”

Saturday, February 3rd “Safe Sets” Teams of 3 WOD 30 min AMRAP 106/83-cal row 106-Thrusters (95/65) 106-Double unders 106-Hand Release Push ups Post time to board or Reps Completed   Open Training- 1. Kipping Handstand Push-ups 100-75-50 Double Unders 30-25-20 Kipping Handstand Push-ups 2. Front Squat Build to: Heavy 7 Rep Heavy 5 Rep Heavy more »

Friday, February 2nd “Open Test”

Friday, February 2nd OPEN “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups PERFORMANCE “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps more »

Thursday, February 1st “Bike Wars”

Thursday, February 1st “Bike Wars” 7 rounds on the 3 min 20/15- cal bike 20m Heavy Slam ball Carry (Cannot be held on shoulders) Rest 1 min after each set Open Training- Set your February Goal!!!