Monday 02/08/10

Time: 8:30 p.m.


Front Squat
5 x 5

Compare to 02/01/10.


Tabata KTE
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata KTE
"Tabata" refers to :20 of work followed by :10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise.

Monday 02/01/10

Time: 8:30 p.m.

Front Squat
5 x 5

Compare to 11/27/09.


For time:
20 Burpees
1 Bear-Crawl
30 Double-Unders
1 Bear-Crawl
20 Burpees
1 Bear-Crawl
30 Double-Unders

Compare to 11/04/09.

Friday 11/27/09

Time: 5:30 p.m.

Skill work:
Power Cleans

Front Squat
5 x 3

Compare to 11/19/09.

Every Minute On the Minute (EMOM):
30 foot run/walk. Add 30 feet each minute. If you fall behind, keep running/walking continuously until you catch up or time runs out. Cutoff time TBD.

Thursday 11/19/09

Time: 8:30 p.m.

Meet in the weight room.

Front Squat

5 x 5

Compare to 11/12/09.

15 minute AMRAP of:

5 Knees to Elbows

5 DB Hang Power Cleans, 30% BW

5 DB Thrusters, 30% BW

Thursday 11/12/09

Time: 8:30 p.m.

Front Squat
5 x 5

Compare to 09/28/09.


For time:
21-15-9 KB Swings, 1.5 pood/1 pood
42-30-18 Double-Unders
21-15-9 Burpees

11/04/09

Monday 09/28/09

Time: 8:40 p.m.

Front Squat
5 x 5

Compare to 09/21/09.

"Annie"
50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups

We'll discuss appropriate scaling of double-unders and sit-ups before we do this metcon.