02-04-2016

FITNESS

21-15-9 (Team of 3)


HSPU
Skierg (cal)
Ring Push Ups

01-04-2016

FITNESS

Strict Pull Ups (Mix Grip)

5-5-5-5-5-5


5 Rnds For Time

10 Burpees Box Jumps
10 Reverse BurpeesChin Ups
20 Hollow Rock

BURNOUT


2 rounds of

2'Sled
2'Push ups
2' Squat
2' Sit-ups/Hollow
2' RopeJumps/DU
2' Plank

31-03-2016

FITNESS

Power Snatch

3-3-3-3-3

then

As far as possible in 12 minutes of:
100m Sprint
10 Power Snatch 40/30
100m Sprint
11 Power Snatch
100m Sprint
12 Power Snatch


BURNOUT

AMRAP 14'

10 reverse burpees
20 jumping lunges
250 run

AMRAP 14'
200m row
15 slamball
15 chest passes

30-03-2016

FITNESS

5 Rnds for time

10 Revere Burpees+ Wall ball
10 Dead Lift
500m Run


BURNOUT

EMOM 10

Odd: 15/12cal row

Even: 15 weighted sit ups


EMOM 10

Odd:10/8 cal bike

Even: 15 weighted sit ups


EMOM10

Odd:12/10 cal ski

Even: 10 burpees ground to overhead

29-03-2016

FITNESS

4 Rounds for Time
500 Meter Row
400 Meter Run


In pairs
100 Strict Pull ups
100 Push ups
100 Toes to Bar



BURNOUT

E.M.O.M 14'
Odd:15 Box Jumps
Even : 30 DU

Amrap 14'


200m Run

24 Mountain Climbers

24 Hollow rocks

24 Lunges

28-03-2016

FITNESS

For time:
90 Double-unders
9 Ring Muscle-ups
9 Squat Clean Thrusters (Dumbbells)
80 Double-unders
8 Muscle-ups
8 Squat Clean Thrusters
70 Double-unders
7 Muscle-ups
7 Squat Clean Thrusters

BURNOUT

Amrap 25'
Tabata
Hollow with Kettlebell

Tabata
Swings

Amrap 15'
250m kb Carry
15 Deadlift
30 Side Plank Cruncher

26-03-2016

FITNESS

Clean & Jerk
4-4-4-4,

then

3 Rounds for time of:
15 Burpees, Bar-facing
15 Push Jerks 60/40

25-03-2016

FITNESS

CF GAMES
OPEN 16.5

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

Thrusters
Burpees

BURNOUT

WOD#1

For time
10 to 1
Burpees Ground to Overhead
Weighted Sit ups
* Between each 10,9,8,7 .. 1 perform 50 rope jumps

WOD#2
1' Mountain climbers
1' Hip extension

24-03-2016

FITNESS

Power Clean
1-1-1-1-1


3 Rounds for time of:
20 Toes to Bar
10 Power Cleans 70/50


BURNOUT

WOD#1
E.M.O.M 14'
Odd: 3 Press
6 Squat
9 Thrusters
Even: 15/12 Call Row


WOD#2
E.M.O.M 14'
1' Swings
1' Hollow 

23-03-2016

FITNESS

On the minute for minutes 1-10 do:
Odd: 5 Cluster 60/40
Even: 5 Burpee Bar MU

On the minute for minutes 11-20 do:
Odd: 5 Squat Snatch 60/40
Even: 5 Burpee Pullp-ups

BURNOUT

WOD#1

Amrap 15'
15 Wallball
15 Jumps over Row
15 Call Row
15 Sit-ups

WOD#2
Amrap 15'
100m Run
5 Squat
5 Push-ups
5 Burpees