Friday 2018.06.01
Strength
5 Rounds not for time:
- 4-6 Ball Slams
- 5 Depth Jumps
Conditioning
3 Rounds for time:
- 9 Muscle Ups
- 20m Forward Crawl
- 36 Air Squats
- 20m Forward Crawl
Fitness
- 9 Burpee Pull Ups
- 20m Forward Crawl
- 36 Air Squats
- 20m Forward Crawl
Thursday 2018.05.31
Conditioning
“Skywalker”
Utilizing a continuously running clock, on the given minute, run the given distance:
- Start: 1 mile
- 12 min: 800m
- 18 min: 400m
- 21 min: 200m
- 23 min: 100m
- 24 min: 50m
Compare to 2017.04.03, 2015.03.31, 2014.12.27, 2014.09.12, 2013.10.02, 2013.05.23.
Wednesday 2018.05.30
Strength
4 Rounds not for time:
- 20m Kettlebell Seesaw Carry each side
- :45 Supine Weighted Chinese Plank
Conditioning
For time:
- 50 Push Ups
- 50 Toes to Bar
- 50/45 Calorie Bike or Row
- 50 Farmer’s Carry Box Step Ups (35/25 – 24″/20″)
- 50ft Dumbbell Seesaw Carry Walking Lunge (Right)
- 50ft Dumbbell Seesaw Carry Walking Lunge (Left)
17:00 time cap.
Tuesday 2018.05.29
Strength
Every minute on the minute for 15:00:
- Minute 1: :40 Sandbag Hold
- Minute 2: :20 Wall Facing Handstand Hold
- Minute 3: :20 Hollow Hold
Conditioning
4 Rounds for time:
- 10 Power Snatch (95/65)
- 12 Burpees over the Bar
Fitness
- 10 Hang Power Snatch
- 12 Burpees over the Bar
Monday 2018.05.28
*Scheduling Note*
There will be one class at 0900 today.
Please join us for a Memorial Day Workout in honor of Army Sgt 1st Class Daniel Crabtree.
Conditioning
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
“Daniel”
For time:
- 50 Pull ups
- 400m Run
- 21 Thrusters (95/65)
- 800m Run
- 21 Thrusters
- 400m Run
- 50 Pull Ups
You may do this individually or with a partner. If you choose to do it with a partner, partition the pull ups however, run together, and perform the thrusters as a relay.