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Archive for February, 2012

Monday Workout

Wednesday, February 29th, 2012

Strength: Snatch

Metcon: 10-1 for time
  • Toes to Bar
  • Pass Throughs (In and outs)
  • Jumping Lunge (both legs is one rep)
9:37Rx

Friday Workout

Monday, February 27th, 2012

Strength Skill: Front Squat 3-3-3-1-1 (187 PR)

Metcon: 3 rounds
1min OHS
1min Burpees (Strict)
1min shuttle run
1min knockdowns
1min rest

197 Rx (started with burpees)

Wednesday Workout

Monday, February 27th, 2012
Metcon: for time
  • Row 500 meters
  • 25 ring rows
  • 5 deadlifts (315lbs / 225lbs)
  • Row 400 meters
  • 20 ring rows
  • 4 deadlifts (315lbs / 225lbs)
  • Row 300 meters
  • 15 ring rows
  • 3 deadlifts (315lbs / 225lbs)
  • Row 200 meters
  • 10 ring rows
  • 2 deadlifts (315lbs / 225lbs)
  • Row 100 meters
  • 5 ring rows
  • 1 deadlift (315lbs / 225lbs)
16:06 @ 255

Monday Workout

Tuesday, February 21st, 2012

Skill: Snatch (5-5-5-3-3)

Metcon: Fran
9:55 @ 85lb

Friday Workout

Tuesday, February 21st, 2012

Strength: Front Squat (5-3-3-1-1) 185PR

Metcon: for time
25 plate burpees with pick plate up overhead after each (45lb plate)
400m Run with the plate
800m run without

forget my time Rx

Wednesday Workout

Friday, February 17th, 2012

Strength: Ring Dips (5-3-3-1-1)

Metcon: 4 Rounds for time
5 chinups
10 power cleans 95lb
30 running ropes

6:47 Rx

Monday Workout

Tuesday, February 14th, 2012

Metcon: AMRAP 20:00

5 HSPU
10 Pistol
15 KB swing 24kg
20 Box Jump 20"

5+19 Rx (if kipping hspu counts for Rx)

Pistols shredded my quads; sore, sore, sore.

Tahoe Trip

Sunday, February 12th, 2012

Took Friday off for tahoe trip.  Looking forward to snatches on Monday.

Wednesday Workout

Sunday, February 12th, 2012

Strength: Ring Dips (5-5-5-3-3)

Metcon 3/4 Nicole:
Round 1: 20
Round 2: 15
Round 3: 10
Round 4: 14
59 Rx

Rest Week!!!

Sunday, February 12th, 2012

Rested for a week.  Was out of town for most of it and sick for a few days.