by Kim Stevens | Mar 14, 2015 | WOD
Saturday! Met Con: 8 Min EMOM’s! (28:00 clock) A) 8 min EMOM! 10 Power Snatches (HPS or alt. DBS) E: #105/75 RX: #95/65 M/S: #85/55 100 M Run * (Alt. between each exercise) Rest 2:00 B) 8 min EMOM! 12 HRPU 16 Alt. Split Jump Lunges (Alt. Lunges) *(Alt....
by Kim Stevens | Mar 13, 2015 | WOD
Friday! Strength: 12:00 5×5 Strict Press (progressively loading/rack) CF Light: AMRAP! 15 Ball Slam 10 Broad Jumps + Parking Lot Run 50 Bicycle Kicks Met Con: 14:00 AMRAP! “CF Open 15.3”! (see pic for WOD...
by Kim Stevens | Mar 12, 2015 | WOD
Thursday! A) 10:00 AMSAP! (as many sets as possible) Partner Workout! 50 M Sled Pushes men: #45×3-4 BPs women: #45×2-3 BPs B) Met Con: 15:00 Chipper! 20 OTB Burpees 30 SDL E: #205/155 RX: #185/135 M/S: #165/115 40 calorie Row (for time) 7/8 50 Alt. DB...
by Kim Stevens | Mar 11, 2015 | WOD
Wednesday! Strength: 12:00 (Super Set workout) A) 8 reps x 5 sets Bent Over (BB) Rows (P. Loading and UB). B) 8 reps x 5 sets Strict Pull-ups E: Weighted #14/12 WB RX: Unassisted S: Banded CF Light: AMRAP! 50 Toe Taps (“12 box) 15 G2O (BP) 50 Bicycle...
by Kim Stevens | Mar 10, 2015 | WOD
Tuesday! Strength: BB Complex! 10:00 Progressively Loading EMOM (add weight every minute)! Suggested starting weight: E: #115/85 RX: #95/65 M/S: #85/55 Min 0:00 – 3:00 (2 sets): 1 Power Clean + 1 Hang Clean + 1 Push Jerk (PP) Min 3:00-10:00 (1 set): 1...
by Kim Stevens | Mar 9, 2015 | WOD
Monday! Strength: (15:00) Front Squats 80%x4 reps x3 sets 85%x4 reps x2 sets or 3 rep AHAP CF Light: AMRAP! 100 Singles 50 Mountain Climbers 50 Bicycle Kicks 15 Squat Jumps (or Air Squats) Met Con: 12:00 AMRAP! E: 12 Alt. Front Rack Lunges #135/95 12 SDHP (KB)...
