February 22, 2018

For classes 5am, 6am, 9:30am and 12pm

Team of 3:

3 Rounds for time:

500/400m Row

15 Burpees over the erg

15 Box jump overs

*Go round for round with teammates. Must tag between rounds. This is 3 rounds each team member

[35 min cap]

Evening Classes/Heats

Open Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Men use 50-lb. dumbbell

February 21, 2018

A)

AMRAP in 5:

20 Wall balls 9/6 (10’)

10 Deadlift 70/45

*rest 5 min

B)

AMRAP in 5:

20 cal Row

10 Push-ups

*Rest 5 min

C)

AMRAP in 5:

20 Alt DB snatch 20/15

10 Squats

Conditioning:

For time:

30-25-20-15-10 reps:

Assault bike cal

*200’ Empty sled push after each set

Competition:

Weightlifting:

5 Rounds for time:

25 GHD sit-ups

15 Bench press 62.5/42.5

5 Strict chest to bar pull-ups

February 20, 2018

A)

10-9-8-7-6-5-4-3-2-1 reps:

Snatch (Any)

@40-45-50-55-60-65-70-75-80-85%

*New set every 2:00

B)

For time:

7-5-3 reps:

Snatch (Full) 62.5/42.5

3-2-1 reps:

Rope climb 15’

[10 min cap]

Conditioning:

E3MOM for 15:

10 Thrusters 42.5/30

15 Ring row

*Aim to go unbroken

Competition:

Gymnastics:

EMOM for 15:

1st - 3 Burpee bar muscle-up

2nd - 2 Burpee bar muscle-up + 1 Bar muscle-up

3rd - 1 Burpee bar muscle-up + 2 Bar muscle-up

*Focus on quality, DON’T rip hands

February 18, 2018

“Skittabel”

For time:

30 Chest to bar pull-ups

Then,

25 Rounds:

1 Power clean 92.5/62.5

19 Double unders

Then,

88m Walking lunge

[25 min cap]

Conditioning:

For time:

30 Burpee D-Ball over the wall 30/20 kg

Competition:

Gymnastics:

5 Rounds for reps:

AMRAP in 2:

150’ HSW

Max SHSPU in remaining time

*Rest 3 min b/t

February 16, 2018

“Something for Kate & Our Girls” #YTG

As an entire class:

For time:

35km Row

[25 min cap]

*In support of Kate who is 35 years young.

*Each Rower in the room must display 4,375m to finish.

Meanwhile:

AMRAP of:

A)

10 Toes to bar

250m Run

18 Deadlift 70/45

B)

10 Toes to bar

250m Run

18 Box jumps 24/20”

An intentionally confusing style of AMRAP where you must alternate between the two workouts on each round -- In support of a confusing and frustrating time in Kate’s life, that she handled in her stride without so much as a “poor me” or complaint. The rep scheme mirrors the date of Kate commencing her first round of chemo. (Jan-25th-2018).

#TYG #SOMETHINGFORKATE
 

February 12, 2018

Strength:

Find a 2RM Deadlift

*Must be double overhand, not TnG

[15 min]

Metcon: 

For time:

10-1 reps:

DB Snatch RH 20/15

DB Snatch LH 20/15

Lat burpee over DB

*Start with any hand any round

[15 min]

Conditioning:

For time:

400m D-Ball front rack carry 100/65#

*Every break, inc lapping the ball, = 10 D-Ball power cleans

Competition:

Weightlifting:

2 Front squat + 1 Jerk

*Warm up well and then find a heavy single for the day

8x4 Hang clean high pull

*AHAP

4x4 Hang clean shrugs

*Go even heavier

February 11, 2018

“Forbes-y The Kid”

EMOM for 28:

1st: 4 Muscle ups + 2 Thrusters 80/55

2nd: 19 (14) cal Row

3rd & 4th: 90’ Handstand walk

*At 28:00

For time:

28 Bar facing burpees

[3 min cap]

Conditioning:

For time:

100 cal Assault bike

*EMOM, starting at 0:00, 7 Box jump overs 24/20”

Competition:

Gymnastics:

5 Rounds for time:

100’ Sled push empty

10 Strict handstand push-ups

February 9, 2018

A)

Beep test

B)

AMRAP in 5:

800m run

Max rep snatch 42.5/30

*Rest 2 min

AMRAP in 4:

400m Run

Max rep snatch 52.5/35

*Rest 2 min

AMRAP in 3:

200m Run

Max rep snatch 62.5/42.5

*Score for total Reps. All snatches are full.

February 8, 2018

Metcon:

A)

For time:

40 Ab mat sit-ups

20 D-Ball squats 150/100#

*Must swap shoulder every 2 reps

[10 min cap]

B)

EMOM for 21:

1st - :30 max rep Box jumps 24/20”

2nd - :30 max rep Farmer’s carry (AHAP)

3rd - :30 Bench press 85/55

*After every 7min, rest 2:00. Note your farmer’s weight.

*Score for total reps

Conditioning:

AMRAP in 20:

30m Sled push sprint empty

*Rest 1:00 b/t

Competition:

Weightlifting:

Back squat

5 Rounds:

3 @65%

2 @75%

1 @85%

*1:00 rest b/t sets

*3:00 rest between rounds

3x10 DB press

*Mod weight

3x10 BB upright row

*Mod weight

3x20 Weighted sit-ups

*Feet anchored

February 7, 2018

“Roycey boy”

AMRAP in 27:

8 Toes to bar

2 Hang squat cleans @BW

19 Double unders

9-1 Arm DB shoulder to overhead @30% BW (R/L)

Conditioning:

EMOM for 8:

20 Wall ball shots 9/6 (10’)

Competition:

Gymnastics:

E2MOM for 20:

1 Peg board + 100’ D-Ball front carry 100/65#

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