Category Archives: Uncategorized

Strength Strict press 5×5@60% 2×2@70% Push press 5×5@65% MetCon “Karen” 150 wallballs for time “10 min time cap” 8 min emom 12 burpees even min 6 pullups odd min

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 2×3@75% 2×2@80% MetCon “Cindy” 5 pullups 10 push-ups 15 air squats 20 min AMRAP

Strength Snatch pulls / snatch practice MetCon 10 squat cleans 135/95 10 deadlifts 10 plate burpees 45/25 5 rounds 18 min time cap

A slow day! But to those who shared their Friday with us may the results show! 😉 Strength Snatch practice – full squat snatch 60-70% for form MetCon 25 air squats/pistols 20 push-ups 250 meter run 12 min AMRAP

Great day! Easy when you’re around awesome people! Strength Back squat 1×5@60% 1×5@65% 2×5@70% Front squat 1×5@60% 1×5@65% 1×5@70% 1×5@75% MetCon 20 thrusters 95/65 20 sit-ups/t2b 15 thrusters 30 sit-ups/t2b 10 thrusters 40 sit-ups/t2b

Great work crew!!! Strength Power clean 1×5@50% 1×4@55% 1×3@60% 2×2@65% 2×1@70% Plus round robin 1RM attempt 10 min… MetCon Emom 1 – 7 min 15 push-ups – even min 20 box jumps – odd min Emom 2 – 7 min 30 du’s – even min 20 pullups – odd minutes

Strength Strict press 3×5@60% 2×2@70% Push press 4×5@65% MetCon 60 double unders 30 wallballs 20/14 15 deadlifts 225/135 3 rounds

Strength Back squat 1×5@60% 1×3@70% 1×2@80% 1×2@90% 1×1@95% 1×1@102.5% Metcon 400 m run 20 kb snatches 25 sit-up 4 rounds “18 min time cap”

Strength Back squat 1×5@60% 1×5@65% 1×5@70% 1×5@75% Front squat 1×5@60% 1×5@65% 2×5@70% MetCon 10 T2b/k2e 15 burpees 40 double unders 15 min amrap

Strength Strict press 1×7@60% 1×6@65% 1×5@70% 2×3@75% Push press 4×5@70% Metcon 50 double under buyin 15 power cleans 115/85 15 wallballs 20/14 12 min AMRAP