Monthly Archives: August 2016

160831 Hike

  12:00pm Pump House/East Coast Trail hike  

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160830 Push Jerk Single Unders

  12:00pm MAX Express 5:00pm Mercer’s Gym Warm Up: CFWU x 2 BWU X 1 OR 3 Rounds of: 20 Jumping Jacks 10 Air Squats 5 Push Ups 1 Burpee SWOD: Push Jerk 3 x 7 WOD: 1000 Single Unders … Continue reading

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160829 Max Express

  12pm MAX Express  

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160828 Snatch OHS Burpees

WOD: 7 rounds for Reps 1 min Muscle Snatch 75# 1 min OHS 75# 1 min Burpee over bar 1 min Rest // 231 used empty bar

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160827 Jump Squat Push Burpee

  SWOD: OHS 3-3-3-3-3 WOD: 3 Rounds for Time 40 Jumping Jacks 30 Air Squats 20 Push Ups 10 Burpee 1 minute plank  

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160824 Run Box Jump Push Ups

  Warm up: 2 Rounds of 60 sec Single Unders 5 Burpees 5 Air Squats Then Burgener Warm Up × 1 SWOD: Deadlift (5@75%, 3@82%, 1@87%, 5@80%, 3@85%, 1@90%) Rest 3min between sets WOD: 3 rounds: – 400m run – … Continue reading

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160823 TC2

  5pm 2/3 MAX TC2  

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160822 Hang Power Clean Front Squat

  SWOD (Sorry no high bar doubles) Every 2 mins for 24 mins: 0 – 8 mins Good Mornings 4 sets of 10 reps 8 – 16 min Single Leg Step Ups (holding weight) 4 sets of 10 reps 16 … Continue reading

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160820 Squat Sit Ups KBS Box Jump

  Warm Up 3 Rounds 100m Run 30 Singles 10 Air Squats 6 Lunges 10 Hip Thrusters SWOD: Press 5 x 5 Front Squats 5 x 5 // PP 95-105-115-125-135 // FS 95-105-105-115-115 WOD: 4 Rounds for Reps 30 Sec … Continue reading

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160817 Hike

  12:00pm Signal Hill Hike  

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