Grind
Thursday 12.21.2017
This kid's got drive!
1. "Sprint Tri"
For Time:
500m Ski
500m Bike
500m Row
2. ROMWOD
Wednesday 12.20.2017
She can Fly!
1. "Weightlifting Wednesday"
EMOMx10
1 misfit clean complex 70%+ of 1 RM
you can build through sets
2. Push Jerk
5x5 @ 70%
3. Interval Work
Every 3 min until failure:
run 200m
15 deadlift 225/155
4 ring dips*
*add 4 dips each round
4. Gymnastic Skill
Front Lever Holds
Accumulate :20 in hold
Rest 1-2min between efforts
Tuesday 12.19.2017
Fun night learning about PaleoEthics, excited to work with these guys!
1. "Round Robin"
6 Rounds
AMRAP 2
Row 250/200m
15 T2B
Max Row (meters)
Rest 1:00 between rounds
*Score = Meters Rowed (after t2b)
2. Conditioning
3 Rounds
30/24 Ski
20 OH Squats (135/95)
10 HSPU
3. DB Strict Press
3 Max Effort sets*
With 25% max BB Strict Press in each hand
*After each set rest for 15 slow deep breaths
Monday 12.18.2017
1. "Chitty Chitty Bang Bang"
50 Bar Facing Burpees
40 C2B Pull Ups
30 Deadlifts (225/155)
20 Muscle Ups
1 Mile Run (2.5/2K Bike)
2. Back Squat
5x5 @ 90% 5RM
3. Olympic Lifting
Power Snatch Singles (drop and reset)
5 Rounds
1:00 Work
2:00 Rest
Friday 12.15.2017
We made it to Friday!
1. "Shoot 'em Up"
AMRAP 15
10 burpee box jump overs 24/20
100' farmer carry (72/53)
10 pistols
10 burpee box jump overs
100' farmer carry
20 pistols
...
(each round add 10 pistols)
2. Back Squat
Build to a heavy set of 5
3. Barbell Conditioning
2 rounds
AMRAPx5
200' shuttle run (50' x4)
5 squat clean thrusters (155/105)
Thursday 12.14.2017
24K Magic
1. "Midline Mania"
Team of 2
For Time*:
100 Cal Row
100 Abmat Sit Ups
100 KB Swings (53/35)
100 Abmat Sit Ups
100 Cal Row
*Every 2 minutes both teammates do 5 burpees
2. ROMWOD
Wednesday 12.12.2017
Flex pics are encouraged
1. "Let it Snow"
5 RFT
12 Front Squats (135/95)
15 HSPU
12/9 Cal Ski
2. Misfit Snatch Complex
EMOM 10
Build to 70% 1RM complex
3. Midline
15 Rounds
:10 L-Sit Hold
:20 Rest
Don't forget to add one of these to your holiday shopping list!
Tuesday 12.12.2017
Saves a lot of time if you just print your team strategy on your shirt :)
1. "Cold Steel"
3 RFT
15 DB Clean and Jerks (53/35)
200m Run (.4 Bike)
2. Interval Conditioning
5 Rounds
21/15 Cal Ski
21 C2B Pull Ups (sets of 7)
Rest 1:30 between rounds
3. Deadlift
12-12-12
Monday 12.11.2017
1. "Monday Funday"
AMRAP 10
50 double unders
10 push jerks (155/105)
8 bar muscle ups
2. Back Squat
5x5 @90 of your 5 RM
3. Power Clean
singles @60-75% (drop and reset)
5 rounds
:60 on
2:00 off
Friday 12.8.2017
Who said these bars are for kids?!
1. "Double Mint"
AMRAP 12
30 Double Unders
10 T2B
10 Power Cleans (135/95)
2. Deadlift
1 Max Set @ 65% of current 1RM
3. Endurance
For Time:
Run 3 Miles
Thursday 12.7.2017
Focus
1. GOAT Day
EMOM 30
Min 1: Conditioning (Row, Bike, Run, Ski)
Min 2: Gymnastic Skill (pull up, ring dip, pistols, GHD, Etc.)
Min 3: Non-Barbell weighted skill (KB, DB, Sled, etc.)
2. ROMWOD
Wednesday 12.6.2017
I can't tell if it is a yell or a gasp... either way, get it Seb!
1. Misfit Snatch Complex
Squat Snatch+OH Squat+Hang Squat Snatch+OH Squat
2. "Jackie Take The Wheel"
For Time:
50 C2B Pull Ups
50 Thrusters 75/55
50/30 Cal AB
3. Interval Conditioning
3 x AMRAP2
20 Box Jump Overs 24/20
Max Sandbag Cleans in remaining time (150/100)
Rest 1:00 between rounds
Tuesday 12.5.2017
Its beginning to look a lot like Christmas!
1. "Face Off"
3 Rounds for Time:
Run 400m (AB .6Mi)
15 Bar Facing Burpees
30 Dumbbell Snatches (50/35)
2. Back Squat
Find a 5 Rep Max
3. Intervals
Every :90 until failure complete:
5/4 Bar Muscle Ups and 5 Shoulder to Overhead (Choose: 185/135, 155/105, 115/75)
Monday 12.4.2017
A little inspiration to kick-off Monday
1. "Misfit Clean Complex"
Find your 1RM*
Power Clean+Push Jerk+Front Squat+Hang Squat Clean+Split Jerk
*25 Min CAP
2. Metabolic Conditioning
AMRAP 10
15 Cal Row
15 HSPU
15 Hang Power Snatch (95/65)
C. Ski Erg
For Time:
2K Ski
Friday 12.1.2017
Badass, def. - when your sled picks up a hitchhiker and you don't break stride
1. "Undead"
5 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit Ups
2. Front Squat
3x3 @ 80%
3x1 @ 85%
3. Gymnastic Skill
Bar Muscle Up
Thursday 11.30.2017
We all strive to look this happy on an Assault Bike
1. GOAT Day
EMOM 30
Min 1: GOAT 1
Min 2: GOAT 2
Min 3: Alternating Sledgehammer Strikes*
*Order may vary
2. ROMWOD
Wednesday 11.29.2017
Focus
1. "Gwen"
15-12-9
Unbroken Clean and Jerk
2. Recovery Bike
10-15min
Tuesday 11.28.2017
Somebody's excited to row!
1. 2K Test
For time:
Row 2000m
2. Gymnastics Conditioning
Strict Handstand Push-ups
For Quality:
15-12-9-6-3
Strict Deficit Handstand Push-ups (4.5″/3″)
Strict Toes to Bar
Monday 11.27.2017
2017 CFE Turkey Throwdown, congrats to our top 3 teams for the day!
1. “Humpty Dumpty
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
2. Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%
3. Gymnastic Conditioning
Ring Muscle-Ups
On the Minute x 10
Odd – 30% of Max Ring Muscle-ups
Even – 40 Double Unders