Category Archives: Uncategorized

Strength Deadlift 20 minutes to establish 1 RM MetCon 13.3 150 wallballs 90 double unders 30 muscle ups 12 min AMRAP Amanda feeling about how everybody felt after 13.3!

Strength Push press 2×8@60% 3×6@70% 3×3@80% MetCon 10 pistols 10 snatch grip deadlifts 95/135 5 rounds 100 situp buyout

Strength 3 pos snatch for technique not weight. MetCon A. Fran 21-15-9 Thrusters Pull-ups B. 3x400m run

Happy valentines day to everybody! Strength Front squat 3×7@65% 3×5@75% 3×3@85% 1×20@65% MetCon 7 power snatch 95/65 21 wallballs 3 rounds

Strength Push press 20 min to establish 1 RM MetCon 5 HSPU 10 front squat 95/65 7 rounds for time

Good work to Kara and Daniel this am! Stellar lifts from both of them. Matt did work this pm as usual with a 385# DL and was right there on the 405#! Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×4@80% 1×3@85% 2×2@90% MetCon 20 pistols 15 pull-ups 10 push-ups 10 min AMRAP

Strength Squat Clean 2-2-2-2-1-1-1-1-1-1-1 MetCon 30 DL 95/65 16 kb snatches 53/26 20 DL 115/85 10 kb snatches 10 DL 135/105 6 kb snatches

Congrats to Lauren hitting 250 on backsquat today! Strength Backs squat 1×10@60% 1×8@65% 1×6@70% 7×3@75% MetCon 10 power cleans 95/65 15 wallballs/thrusters 95/65 20 sit-ups 4 rounds

Strength Jerk 2-2-2-2-1-1-1-1-1-1-1 MetCon 50 kb swings 10 cleans 135# 40 burpees 10 jerks 135# 30 sit-ups with kb l 10 clean and jerks 155# For time Partner wallball workout. 200 reps for time, ball cannot touch the ground.

Strength Snatch Touch and go triples 1-1-1-1-1-1-1-1-1-1 MetCon 8 hang cleans 65/95 12 pull-ups 16 push press 65/95 4 rounds