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Thursday
May212015

Friday May 22, 2015

Here we go San Diego!  Let the CA Super Regional begin!

 

 

MEMORIAL (Murph) DAY!

*We will be open 8-11am on Memorial day for OPEN GYM only.  As is customary, Murph will be on the board so you are welcome to come in anytime during that window to get it done.  Just keep in mind it takes most people around an hour or more to get it done, so give yourself enough time! :)

 

 

**Announcements, etc...**

  • NINJA WARRIOR TIME!!! As many of you know, our boy Kevin Bull has become a bit of a Ninja Warrior all-star.  His next competition episode is airing this Monday May 25, at 8:00pm.  And since the competitions are all filmed ahead of time, he is home and will be hosting a viewing party at Bruno's BBQ in Scotts Valley if anyone would like to go watch the man himself!  
  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - pull - off

A. snatch: 1.1.1 x 5; rest 2-3 min

B. For time:

Start with 4 rounds of

  • 12 toes to bar
  • 12 ring dips

then immediately 4 rounds of

  • 9 box jumps (30/24)
  • 9 power cleans (155/105)

then finish with 4 rounds of

  • 6 shoulder to overhead (155/105)
  • 6 x 20yd liner sprint (so 3 times out and back 20yds)

*clock stops after you finish your last liner.

 

 

 

CSPORT

A. Treat as a warm up
3 sets:
20 sec squats
20 sec plank
20 sec push ups

B. 10 rounds:
3 burpees
5 lunges per leg
7 box jumps

800m run

C. 10 rounds:
3 thrusters
5 renegade rows per side
7 sit ups

 

 

 

COMP 

10 min jog warmup

+

8 min:

30 sec AD hard/30 sec AD easy

rest 5 min

+

8 min:

30 sec AD hard/30 sec AD easy

+

8 min:

30 sec AD hard/30 sec AD easy

+

10 min jog cool down


 

 

CFK 

*TBA

 

 

 

Post results & notes to comments.

Wednesday
May202015

Thursday May 21, 2015

Coach Michelle's little army of crazy crab walkers doing a little game of musical med balls.

 

 

MEMORIAL (Murph) DAY!

*We will be open 8-11am on Memorial day for OPEN GYM only.  As is customary, Murph will be on the board so you are welcome to come in anytime during that window to get it done.  Just keep in mind it takes most people around an hour or more to get it done, so give yourself enough time! :)

 

 

**Announcements, etc...**

  • NINJA WARRIOR TIME!!! As many of you know, our boy Kevin Bull has become a bit of a Ninja Warrior all-star.  His next competition episode is airing this Monday May 25, at 8:00pm.  And since the competitions are all filmed ahead of time, he is home and will be hosting a viewing party at Bruno's BBQ in Scotts Valley if anyone would like to go watch the man himself!  
  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

BARBELL

*5:30pm with coach Ian.  If you're interested in adding Barbell club to your membership or would like more info, email me!

 

 

 

CROSSFIT

S&P Cycle: squat - pull - PRESS - pull - off

A. bench press: 10-8-6-4-2; rest as needed

B. 3 rounds for time:

  • 25 GHD situps
  • 25 burpees
  • 2 laps heavy farmer carry

*note weight used for farmer carry in comments.

 

 

 

CSPORT

A. 15, 12, 9, 6, 3
thrusters
box jumps

B. 15, 12, 9, 6, 3
ab wheels
skull crushers

C. 15, 12, 9, 6, 3
KBS
KB high pull

D. 15, 12, 9, 6, 3
pull ups
200m run each round

 

 

COMP

Oly lifting class

+

EMOM x unbroken 4 MUs for 7 min (if fail stop there)

+

3 sets:

45 sec all out row

rest 4 min


 

 

CFK

*TBA - will be posted in the a.m. :)

 

 

 

Post results & notes to comments.

Tuesday
May192015

Wednesday May 20, 2015

This is how the Regions from the OPEN have been combined (shown by color) for the "Super Regionals".  This week it's going down in the CA and Central Regions.  You can watch live coverage on the Games site

 

 

MEMORIAL (Murph) DAY!

*We will be open 8-11am on Memorial day for OPEN GYM only.  As is customary, Murph will be on the board so you are welcome to come in anytime during that window to get it done.  Just keep in mind it takes most people around an hour or more to get it done, so give yourself enough time! :)

 

 

**Announcements, etc...**

  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

 

 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A. deadlift: 1-1-1-1-1-1

B. Against a 12 min clock:

  • 3 x 30 unbroken wall balls (20/14)

then AMRAP with time remaining,

 

  • 12 Russian KBS (53/35)
  • 36 double-unders

 

*if you can't do 30 UB WBs, see how close you can get on your first attempt, then hold yourself to that rep count for 2 more sets, 

 

 

 

CSPORT

A. 4 sets:
3 TGU per arm
15 KBS
20 sit ups

Farley hill run

B. 4 sets:
10 bench press
15 Burpees
300m row (below 2:00/2:18)

Farley hill run

C. 4 sets:
10 push ups
15 wall balls
20 body rows

Farley hill run
 

 

 

COMP

*rest day

 

 

 

Post results & notes to comments.

Monday
May182015

Tuesday May 19, 2015

 

Another shot of the comp floor at the South Regional... this week, San Diego for the CA Regional!

 

 

MEMORIAL (Murph) DAY!

*We will be open 8-11am on Memorial day for OPEN GYM only.  As is customary, Murph will be on the board so you are welcome to come in anytime during that window to get it done.  Just keep in mind it takes most people around an hour or more to get it done, so give yourself enough time! :)

 

 

**Announcements, etc...**

  • In case you hadn't noticed, the lost and found bin is outside the gym right now.  Please grab anything that's yours this week.  Next week it's off to the good will!
  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

 

 

CROSSFIT

S&P Cycle: SQUAT - pull - press - pull - off

A. front squat: 10 x 2; rest 60-90sec (same format as last cycle's back squats)

B. Regionals event 6

5 rounds for time: 

  • 25 cal row
  • 16 C2B pullups
  • 9 strict defecit HSPUs

*Event cap is 16 min! haha  Let's make it 20 min cap, just get as far as you can and scale as needed.

 

 

 

CSPORT

A. 3 sets:
15 lateral band walk per side
15 bench dips

B. For time
400m run or row
50 wall balls
400m run or row
50 KBS
400m run or row
50 sit ups
400m run or row
50 pull ups
400m run or row
50 box jumps
400m run or row
50 push ups
**40 min cap**
 

 

 

 

COMP

Oly Lifting Class

+

5 rounds:

5 SA KB snatch R arm 53/35

5 KB shoulder press R arm 53/35

5 SA KB snatch L arm 53/35

5 KB shoulder press L arm 53/35


 

 

KIDS

*TBA

 

 

 

 

 

Post results & notes to comments.

Sunday
May172015

Monday May 18, 2015

Chelsea and Kelly powering through last week's hpc & jerks.  

 

 

 

**Announcements, etc...**

  • REGIONALS!!! Well, here we go... Friday began the 3 week wirlwind that is the CrossFit Regionals.  8 big time events over the next 3 weeks will be determining who qualifies for the Games Finals this year.  A couple of notable storylines... Can Jason Khalipa's and Rich Froning's teams `ualify and turn the team competition into just as big of an attraction as the individual competition?  Can Camille, last year's women's champ, move on to defend her title in the new landscape of the Super Regionals?  And will these "Super Regionals" (they've cut last year's 17 Regional events down to 8, effectively pushing all the best athletes closer together) become the new normal for the year's ahead?  I'll be getting a first hand view of all this as the RPM crew and I embark on our yearly Regionals tour.  It all kicks off in Dallas this week for me, Michelle, & Pat... then San Diego, then Minneapolis for week 3.  Meanwhile, Shwin, Jackie & Dylan will be heading to Atlanta, before Shane joins them for Hartford, & Denmark.  I will revive the Cadence Instagram feed this month (@crossfitcadence) to keep you all in the loop, so make sure you follow if you don't already.  Okay, off to Dallas... See y'all Monday! 
  • In case you hadn't noticed, the lost and found bin is outside the gym right now.  Please grab anything that's yours this week.  Next week it's off to the good will!
  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - pull - OFF

A. muscle-up practice 15 min

B. 5 rounds for time:

  • 10 power snatches (95/65)
  • 20 pushups
  • 30 situps
  • 400m run

 

 

 

 

CSPORT

A. 3 sets:

  • 1 min Jump Rope
  • 1 min DB step-ups
  • 1 min rest

rest 2 min 

B. 3 sets:

  • 1 min Plank
  • 1 min K2E
  • 1 min rest

rest 2 min

C. AMRAP in 20 min:

  • 400m Run/1k Watt Bike/400m row
  • 20 DB hang squat cleans
  • 20 pushups
  • 20 OH walking lunges

 

 

 

 

COMP

5 min amrap:

5 L-pullups

10 ring dips

15 air squats

Rest 3 min

5 min amrap:

10 box jump 30/24

10 wallballs

10 pushups

10 walking lunges

Rest 3 min

3 rounds:

250m row

20 abmat situps


 

 

KIDS

*TBA

 

 

 

 

 

Post results & notes to comments.

Saturday
May162015

Sunday May 17, 2015

The scene at the SOUTH REGIONAL... it's crazy here!  Standing room only!

 

 

**Announcements, etc...**

  • REGIONALS!!! Well, here we go... Friday began the 3 week wirlwind that is the CrossFit Regionals.  8 big time events over the next 3 weeks will be determining who qualifies for the Games Finals this year.  A couple of notable storylines... Can Jason Khalipa's and Rich Froning's teams `ualify and turn the team competition into just as big of an attraction as the individual competition?  Can Camille, last year's women's champ, move on to defend her title in the new landscape of the Super Regionals?  And will these "Super Regionals" (they've cut last year's 17 Regional events down to 8, effectively pushing all the best athletes closer together) become the new normal for the year's ahead?  I'll be getting a first hand view of all this as the RPM crew and I embark on our yearly Regionals tour.  It all kicks off in Dallas this week for me, Michelle, & Pat... then San Diego, then Minneapolis for week 3.  Meanwhile, Shwin, Jackie & Dylan will be heading to Atlanta, before Shane joins them for Hartford, & Denmark.  I will revive the Cadence Instagram feed this month (@crossfitcadence) to keep you all in the loop, so make sure you follow if you don't already.  Okay, off to Dallas... See y'all Monday! 
  • In case you hadn't noticed, the lost and found bin is outside the gym right now.  Please grab anything that's yours this week.  Next week it's off to the good will!
  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

SKILLS & DRILLS

*9:30am with coach Nick!  ...today's focus, Strongman skills.  atlas stones, tire flips, sledge hammer, farmer carry, etc.  

 

OPEN GYM

*8am - noon

 

 

 

 

 

Post results & notes to comments.

Friday
May152015

Saturday May 16, 2015

Michelle and Pat getting ready for a crazy Regionals day at the RPM booth. 

 

 

 

**Announcements, etc...**

  • REGIONALS!!! Well, here we go... Friday began the 3 week wirlwind that is the CrossFit Regionals.  8 big time events over the next 3 weeks will be determining who qualifies for the Games Finals this year.  A couple of notable storylines... Can Jason Khalipa's and Rich Froning's teams `ualify and turn the team competition into just as big of an attraction as the individual competition?  Can Camille, last year's women's champ, move on to defend her title in the new landscape of the Super Regionals?  And will these "Super Regionals" (they've cut last year's 17 Regional events down to 8, effectively pushing all the best athletes closer together) become the new normal for the year's ahead?  I'll be getting a first hand view of all this as the RPM crew and I embark on our yearly Regionals tour.  It all kicks off in Dallas this week for me, Michelle, & Pat... then San Diego, then Minneapolis for week 3.  Meanwhile, Shwin, Jackie & Dylan will be heading to Atlanta, before Shane joins them for Hartford, & Denmark.  I will revive the Cadence Instagram feed this month (@crossfitcadence) to keep you all in the loop, so make sure you follow if you don't already.  Okay, off to Dallas... See y'all Monday! 
  • In case you hadn't noticed, the lost and found bin is outside the gym right now.  Please grab anything that's yours this week.  Next week it's off to the good will!
  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

 

BARBELL

*9:30am with coach Ian.  

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - PULL - off

A. clean: to a heavy single

B. For time:

  • 10 down to 1 descending UB strict pullup ladder
  • 10 down to 1 descending UB thruster ladder (105/65)
  • 500m row

*If you can't do them unbroken, scale pullups and thrusters to a version/load that you can.

 

 

 

 

CSPORT

Like the 12 Days of Christmas:

1. 5 burpees
2. 5 thrusters
3. 10 KBS
4. 10 goblet squats
5. 50 DUs
6. 30 Mountain Climbers
7. 20 Wall Balls
8. 20 Calorie Row
9. Big block run

Round 1= 1
Round 2= 2 +1
Round 3 = 3 + 2 + 1
Round 4= 4 +3+2+1
...
Round 9 = 9 +8+7+6+5+4+3+2+1

 

 

COMP

Oly lifting class

+

For time:

9-7-5 MUs

75-75-75 DUs


 

 

 

 

 

 

Post results & notes to comments.

Thursday
May142015

Friday May 15, 2015

Yep, just a couple of water bottles on a box. 

 

 

 

 

**Announcements, etc...**

  • REGIONALS!!! Well, here we go... Friday begins the 3 week wirlwind that is the CrossFit Regionals.  8 big time events over the next 3 weeks will be determining who qualifies for the Games Finals this year.  A couple of notable storylines... Can Jason Khalipa's and Rich Froning's teams `ualify and turn the team competition into just as big of an attraction as the individual competition?  Can Camille, last year's women's champ, move on to defend her title in the new landscape of the Super Regionals?  And will these "Super Regionals" (they've cut last year's 17 Regional events down to 8, effectively pushing all the best athletes closer together) become the new normal for the year's ahead?  I'll be getting a first hand view of all this as the RPM crew and I embark on our yearly Regionals tour.  It all kicks off in Dallas this week for me, Michelle, & Pat... then San Diego, then Minneapolis for week 3.  Meanwhile, Shwin, Jackie & Dylan will be heading to Atlanta, before Shane joins them for Hartford, & Denmark.  I will revive the Cadence Instagram feed this month (@crossfitcadence) to keep you all in the loop, so make sure you follow if you don't already.  Okay, off to Dallas... See y'all Monday! 
  • In case you hadn't noticed, the lost and found bin is outside the gym right now.  Please grab anything that's yours this week.  Next week it's off to the good will!
  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

 

CROSSFIT

S&P Cycle: squat - pull - PRESS - pull - off

A. bench press: build to a 3RM for the day

B. 4 rounds, each for time:

  • 20 wall ball shots (20/14)
  • 200m run
  • 10 burpees

*2:20 cap on each round.  This means that if you get back from the run, you have whatever time remains until 2:20 to do burpees.  If it's already past 2:20, don't do any burpees... just run faster next round. :)

*4 min rest bt rounds

 

 

 

 

CSPORT

A. 40 sec on; 20 sec off x 3 rounds:
Lunges
Pull ups
Plank
Squats
Push ups

B. 3 rounds:
400m run
15 KB high pull
15 curl --> press
30 bicycle sit ups

 

 

 

COMP

10 min jog warmup

+

10 min:

30 sec AD hard/30 sec AD easy

rest 5 min

+

10 min:

30 sec AD hard/30 sec AD easy

+

10 min jog cool down

 

 

 

KIDS

WARM UP:
Dynamic Warm up

 SKILL:
Thrusters
8-8-8-8-8; rest 90s btwn sets

 GYMNASTICS:
EMOM for 8 min:
4-8 toes to bar
**no scaling to toes to ring, stick to the bar! :)

 WOD:
4 min AMRAP:
Max handstand hold
Max pull up bar hang

rest 3 min

4 min AMRAP:
10 lateral paralette jumps
10 air squats

  

 

 

 

Post results & notes to comments.

Wednesday
May132015

Thursday May 14, 2015

Bubba & The Bull... "accidentally matching yesterday.

 

 

 

**Announcements, etc...**

  • REGIONALS!!! Well, here we go... Friday begins the 3 week wirlwind that is the CrossFit Regionals.  8 big time events over the next 3 weeks will be determining who qualifies for the Games Finals this year.  A couple of notable storylines... Can Jason Khalipa's and Rich Froning's teams `ualify and turn the team competition into just as big of an attraction as the individual competition?  Can Camille, last year's women's champ, move on to defend her title in the new landscape of the Super Regionals?  And will these "Super Regionals" (they've cut last year's 17 Regional events down to 8, effectively pushing all the best athletes closer together) become the new normal for the year's ahead?  I'll be getting a first hand view of all this as the RPM crew and I embark on our yearly Regionals tour.  It all kicks off in Dallas this week for me, Michelle, & Pat... then San Diego, then Minneapolis for week 3.  Meanwhile, Shwin, Jackie & Dylan will be heading to Atlanta, before Shane joins them for Hartford, & Denmark.  I will revive the Cadence Instagram feed this month (@crossfitcadence) to keep you all in the loop, so make sure you follow if you don't already.  Okay, off to Dallas... See y'all Monday! 
  • In case you hadn't noticed, the lost and found bin is outside the gym right now.  Please grab anything that's yours this week.  Next week it's off to the good will!
  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

BARBELL

*5:30pm with coach Ian

 

 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A. 2 snatches EMOM for 15 min

B.  For time:

  • 45 toes to bar "buy in"

then 21-15-9 rep rounds

  • deadlift (275/175)
  • box jumps (30/24)

 

 

 

 

 

CSPORT

A. 4 sets:
15 sit ups
15 push ups

400m run

B. 4 sets:
15 wall balls
15 bench dips

400m run

C. 4 sets:
10 single arm DB snatch/side
45 sec plank

400m run

D. 4 sets:
250m row
15 JPU

 

 

 

COMP

5:30pm Barbell with Ian

+

5 sets:

40 sec all out row

rest 4 min


 

 

 

KIDS

WARM UP:
Row 200m

25 yd. plate carry
10 wall squats
30s wall handstand hold
2 rounds

 SKILL CYCLE:
OHS
5-5-5-5-5

 GYMNASTICS:
Tabata:
push ups alternating with
superman hold

 WOD:
For Time AND Quality:
20 box jumps
20 jumping pull ups
20 overhead plate lunges
20 knees to elbow
20 wall balls
20 burpees
20 double unders
 

 

 

 

Post results & notes to comments.

Tuesday
May122015

Wednesday May 13, 2015

Lauren taking on a little (self deigned) handstand walk obstacle course yesterday.

 

 

 

**Announcements, etc...**

  • In case you hadn't noticed, the lost and found bin is outside the gym right now.  Please grab anything that's yours this week.  Next week it's off to the good will!
  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

 

 

CROSSFIT

S&P Cycle: SQUAT - pull - press - pull - off

A. back squat: 10 x 3; rest 60-80 sec

*you may adjust load as you go if needed, but the goal is to choose something that will be challenging (but manageable) for all 10 sets.  Share bars/racks with friends around your same strength level so changing weights is easy.

B. 5 rounds for time:

  • 12 hang pwr clean & jerk (115/75)
  • 12/8 ring dips
  • 24 alternating reverse lunges (bw only, in place)

 

 

 

 

 

CSPORT

A. AMRAP in 8 min
5 bench press
10 renegade rows
150m row

B. AMRAP in 8 min
5 burpees
10 KBS
100m run

C. AMRAP in 8 min
5 pull ups
10 push ups
20 Double unders

D. AMRAP in 8 min
5 step ups per leg
10 GHD sit ups
40 mtn climbers

 

 

 

 

COMP

*Rest day

 

 

 

 

 

Post results & notes to comments.