Archive for: March, 2016

#500 Friday 4.1.2016

A. 1 RM Deadlift

B. Fight Gone Bad

#499 Thursday 3.31.2016

hilary soto

If you’re a competitive athlete doing testing, this should be your rest day.

A. 10 x 2 Snatches

B. 3 RFT

50 OH Lunges

35 KBS @ 53/35

20 V Ups

#498 Wednesday 3.30.2016

BOB

A. 1 RM Front Squat

B. Fran 21-15-9

Thrusters @ 95/65

Pull Ups

#497 Tuesday 3.29.2016

SOCIAL4 copy

*If you are testing this week you will row a 5K today for time. You can do part A before or after your 5K row. If you are not testing your workout is below.

A. 12 Minute EMOM

odd: 3 Strict Press

even: 3 Penally Row

B. 21-15-9

Push Press @ 135/95

T2B

400M Run after each round

#496 Monday 3.28.16

We’re testing a bunch of movements this week. Listen and take care of your body. Thursday and Sunday should be rest days if you’re a competitive athlete and testing this week.

A. 1 RM Back Squat

B. Bergeron Beep Test EMOM Until Failure

7 Thrusters @ 75/55

7 Pull Ups

7 Burpees

 

Sunday 3.27.2016

We’re closed! Happy Easter and enjoy your rest!

#495 Saturday 3.26.2016

BURPEES

Hortman: 45 Minute AMRAP

800M Run

80 Squats

8 Muscle Ups

Friday Night Lights @ Warlock, 3.25.2016

16.5 Sponsor: Café DELIicious

 

Open Workout 16.5

21-18-15-12-9-6-3:

Thrusters @ 95/65

Burpees

 

Scaled:

21-18-15-12-9-6-3

Thrusters @ 65/45

Burpees

Heat 1:
Kim
Stephanie
Claudia
Sondra
Molly

Heat 2
Amanda
Katie
Anita
Melissa

Heat 3
Michelle
Lindsay
Amy
Ana
Sara

Heat 4
Nicole
Jenna
Kara
Liberti
Heather

Heat 5
Joelle
Kelly
Shannon
Natalie

Heat 6
Sonny
Karl
Bob
Eric Y
Eric G

Heat 7
Quinby
K. Taft
Sergio
Drake
Reed

Heat 8
Nick
Maximus
Zack
Russ
Joe

Heat 9
Jose
Tom KS
Jon
K Ranourt
Jim

Heat 10
Keith
Lewis
Marcus
Walsh

Heat 12
Arket
DJ
Tim
Erik

#494 Thursday 3.24.2016

tony

Open Athletes: Recovery Day!

3K Row / Mobility Work

 

Non Open Athletes:

A. 10×2 Clean and Jerk

B. Tabata

1. Wallball 20/14

2. Push Ups

3. V-Ups

4. Double Unders

#493 Wednesday 3.23.2016

NICOLE

A. 6×3 OHS

B. Stronger Nicole

20 Minute AMRAP

400M Run, Max Rep C2B

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