run's tag archives

Tuesday the 1st of July, 2014

In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings 70/53 800 Meter Run (400 meters each) 100 Walking Lunge Steps 70/53 800 Meter Run 100 Burpees 800 Meter Run Supplement: 200 Partner Medball Sit ups Only one class Friday! 9am Disposable Heroes!  Sign up for the Summer Nutrition Challenge! Weigh in this Sunday 10am-1pm @ A1A No classes at 305 this Sunday! Join us for the A1A 3 Year Anniversary. 11am WOD, 12pm BBQ

Friday the 30th of May, 2014

Row 250 Meters for time Hang Power Clean 5-5-5-3-1+ 1 set, Max reps Kroc Row, heavier than last week Rest as needed Three rounds for time of: Run 400 meters 200 meter Farmer carry, heaviest possible Supplement: 50 Side Hip Bridge per side, 10 strict toe to bar to side wiper  

Wednesday the 21st of May, 2014

Push Press 3-3-3-3-3+ Split Jerk 1-1-1-1-1 Rest as needed 12 Minute AMRAP of: 30 Shoulder to Overhead 135/83 Run 500 Meters 60 Wall Ball Shots *Complete run only once. If athlete moves past second round of STO, move directly to Wall Balls SCORES Supplement: 3 Rounds NFT, 10 Strict Toes to Bar/20 seated dumbbell press

Monday the 19th of May, 2014

Front Squat 3-3-3-3-3+ Front Rack Step Up 20-20-20 (5# heavier than last week) Max reps, strict Pull Up Rest as needed 25 Chest to Bar Pull Ups 50 Squats Run 400 Meters 25 Toes To Bar 50 Squats Run 400 Meters 13 minute time limit SCORES Supplement: 350 Russian Twists 20/14 Skill of the week: Strict Pull Up Challenge of the week: The 2 Minute Pull Up

11.12.13

Warm-up 1) 500 run/ 500 row/ 100 dubs/ 50 Push-ups Barbell 2) Bodyweight OHS x 15 reps( Scale load as needed to get 15 reps) 3) Hatch squat (week 12/ day 1) 4) Work up to heavy 2 step Clean and jerk prior to conditioning Conditioning 5) 5 Minute AMRAP Max reps CNJ(135/95), must complete 400 meter run within time frame in order for reps to count Core 6) 3x20 GHD sit-up

Saturday the 22nd of December, 2012

Muscle ups/ Pullups 2 reps every minute on the minute for 10 minutes Rest 16 Minute AMRAP 500m Run 20 Kettlebell Swings 70/53 20 Kettlebell Push Press (10 R, 10L) 

Tuesday the 17th of July, 2012

"Runnin' N Ropin'" Run 1600 meters 18' rope climb, 4 ascents Run 1200 meters 18' rope climb, 3 ascents Run 800 meters 18' rope climb, 2 ascents Run 400 meters 18' rope climb, 1 ascent SCORES

Thursday the 5th of July, 2012

Power Clean 5-5-3-3-3+ (50-50-70-80-90%) Rest as needed 3 rounds for time of: 15 burpee box jumps, 24/20" Run 400 meters 3 rope climbs, 15' Rest 2 minutes SCORES

Tuesday the 3rd of July, 2012

Press 3-3-3-3-3+ (50-60-70-80-90%) Rest as needed 7-6-5-4-3-2-1 Handstand Push Up Ring Dip Push Up 10 minute time limit At 10 minutes, Run 1 mile for time. Note 7-6-5-4-3-2-1 time & run time Wednesday, July 4th holiday hours: 9:30am at CF 305 and CF A1A. Open to friends and family!

Thursday the 28th of June, 2012

For time: Run 1600 meters 150 Double-unders 50 Burpees Run 800 meters 100 Double-unders 35 Burpees Run 400 meters 50 Double-unders 20 Burpees SCORES