By

Kyle Hanigosky
April 13, 2019 REMINDER: For those interested in playing GOLF, we will be headed to the course shortly after the workout.  We are playing at Mentel Memorial at 10:40, 10:48, and 10:56.  Come out and join us in a great day of Golf, Fellowship, and Shenanigans. Team Warm up: 1000m Indian Run Partner/Team WOD In...
Read More
April 12, 2019 Strength: Snatch A. Hang Power Snatch + Power Snatch (1+1) x 5 sets *Rest about 1:00 between sets then, B. 5 x 1 Power Snatch (building in weight) *Rest about 1:00 between reps Metcon: (For time) 10 to 1 of: Back Squat (95/65) Rx+(115/75) Push Press
Read More
April 11, 2019 Today is HERO WOD Day.  Remember to wear your RED, WHITE, and/or BLUE in honor of those who have served for us.  Today we HONOR you Daniel Crabtree. Metcon: HERO WOD – “Daniel” For time: 50 Pull ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pull...
Read More
April 10, 2019 Strength: Strict Press 5-3-1-5-3-1 *Build in weight on the 5-3-1, then Repeat those weights. Rowing Conditioning: On the 0:00 – 21/15 Calorie Row On the 1:30 – 18/13 Calorie Row On the 3:00 – 15/11 Calorie Row On the 5:00 – 21/15 Calorie Row On the 6:30 – 18/13 Calorie Row On...
Read More
April 9, 2019 Metcon: 5:00 AMRAP 15 Bar Facing Burpees 21 Power Cleans (155/105) 27/21 Calorie Assault Bike Rest 5:00 5:00 AMRAP 15 Bar Facing Burpees 21 Power Cleans (135/95) 27/21 Calorie Assault Bike Rest 5:00 5:00 AMRAP 15 Bar Facing Burpees 21 Power Cleans (115/75) 27/21 Calorie Assault Bike Core/Midline Cashout  2 Rounds (Not...
Read More
April 8, 2019 Strength: Front Squat 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% *Start a new set every 2:30 Metcon: 15 minute AMRAP 25 Double Unders 5 Power Snatch (135/95) 25 Double Unders 5 Muscle ups (Bar or Rings)* *Scale = 15...
Read More
1 72 73 74 75 76 179