January 29, 2016 – Turkish Get-ups: 5 x 2 & ‘IceBreaker’…

Strength, Turkish Get-ups: 5 x 2 (per arm) ‘IceBreaker’ Row for total Calories: 15 Seconds Max Calories -1:45 rest- 30 Seconds Max Calories -1:30 rest- 45 Seconds Max Calories -1:15 rest- 60 Seconds Max Calories -1 minute rest- 45 Seconds Max Calories...

January 28, 2016 – ‘Open WOD 13.1’

For Total Reps, ‘13.1’: AMRAP 17 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 Burpees Remaining Time, AMRAP Snatches 210/120 *Burpees are to be performed to a target 6″ above extended arm * Compare to...

January 26, 2016 – ‘Bazooka’…

Accessory (1) 5 Minutes to establish max distance Broad Jump (2) 5 Minutes to establish max distance Triple Hop Test (per leg). Each attempt the athlete will have 3 consecutive jumps to establish distance. (3) 5 Minutes to establish max height Kneeling Jump Squat...

January 23, 2016 – Strict Pull Ups EMOM & ‘Silhoutte’…

Gymnastics, EMOM x 5: 3-5 Strict Pull-ups *Weighted, if possible. Scale to strict banded pull-ups or ring rows. ‘Silhoutte’ For Time: 3 Rounds 15 Pull-ups 12 Ring Dips 9 Power Cleans 185/135 Ring Dip Scaling (most to least difficult) (1) Dips (from box)...

January 22, 2016 – ‘Oasis’…

Teams of 2, For Total Reps: AMRAP 20 50-40-30-20-10 Kettlebell Swings 70/53 *20 Burpees after every round. If you complete the round of 10 Kettlebell Swings and 20 Burpees, return to the beginning.

January 20, 2016 – Snatch Balance/Snatch & ‘Allure’…

Weightlifting (1) Snatch Balance: 2-2-2-2 (2) Hang Power Snatch + Hang Squat Snatch: 4 x (1+1) @ 65-75% of 1 RM ‘Allure’ For Total Reps: AMRAP 5 10 Hang Power Snatches 75/55 10 Box Jump Overs 24/20 *Intent is to dedicate the majority of class, post...