Wednesday June 7, 2017
Posted on June 7, 2017 in by Coach Nez's blog
Running Dead
AMRAP 40'
Teams of 2 / Alternating rounds
- 800m Run
- 8 Bar MU
- 8 Deadlifts @ 60-65%
*scales for BMUs on whiteboard
WoDs
Tuesday June 6, 2017
Posted on June 5, 2017 in by Coach Nez's blog
For Time
- 100. 80. 60. 40. 20 - DUs
- 50. 40. 30. 20. 10 - Walking Lunge
- 25. 20. 15. 10. 5 - HSPUs
Monday June 5, 2017
Posted on June 4, 2017 in by Coach Nez's blog
For Time
15.12.9.6.3
- Front Squats @ 55-60% of today's clean
- Bar Facing Burpees
Saturday June 3, 2017
Posted on June 2, 2017 in by Coach Nez's blog
"ROW DT HUNDO"
Teams of 2
- 100 Cal Row
- 100 Deads
- 100 Hang Power Cleans
- 100 Jerks
- 100 Cal Row
Rx 155/105
Friday June 2, 2017
Posted on June 1, 2017 in by Coach Nez's blog
AMRAP 8'
- 50 Alt. DB Snatch (50/35)
- 100 DUs
Thursday June 1, 2017
Posted on May 31, 2017 in by Coach Nez's blog
"Hitman"
3 RFT
- 10 Back Squats (225/155)
- 400m Run
Wednesday May 31, 2017
Posted on May 30, 2017 in by Coach Nez's blog
AMRAP 12'
- 6 HSPUs
- 9 T2B
- 12 KBS (24/16)
Tuesday May 30, 2017
Posted on May 29, 2017 in by Coach Nez's blog
Workin' off Murph
On a 40 minute running clock, not for reps or rounds, unless you're hungry.
- 500m Row
- 400m Run
- 3 Rope Climbs
Monday May 29, 2017
Posted on May 28, 2017 in by Coach Nez's blog
"MURPH"
For Time
- 1 Mile Run
- 100 Pull ups
- 200 Push ups
- 300 Air Squats
- 1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Saturday May 27, 2017
Posted on May 26, 2017 in by Coach Nez's blog
For Time
30.20.10
- KB Swings (32/24)
- Box Jumps (24/20)
- T2B
Friday May 26, 2017
Posted on May 25, 2017 in by Coach Nez's blog
AMRAP 7'
- 7 Hang Power Cleans (155/105)
- 7 Bar Facing Burpees
Thursday May 25, 2017
Posted on May 25, 2017 in by Coach Nez's blog
Mid Line
EMOM 12'
- Min 1 - 20s side planks (each side)
- Min 2 - 15 V-Sits
- Min 3 - 20 Russian Twists (24/16)
Wednesday May 24, 2017
Posted on May 23, 2017 in by Coach Nez's blog
For Time
- 21 Pull ups
- 42 Overhead DB Walking Lunge
- 15 Pull ups
- 30 Overhead DB Walking Lunge
- 9 Pull ups
- 18 Overhead DB Walking Lunge
Tuesday May 23, 2017
Posted on May 22, 2017 in by Coach Nez's blog
For Time
- Run 5K
*don't dodge. It's not what you want. It's what you need. #trusttheprocess
Monday May 22, 2017
Posted on May 22, 2017 in by Coach Nez's blog
For Time
Teams of 4
- 200m Run + Synchro Plank
- 200 Thrusters + 200 Burpees
- 200 Cal Row *1 works + 1 rests + 2 holding planks
- 200 DB Snatches + 200 Partner MB Sit ups
- 200m Run + Synchro Plank