Monster Mash

08.08.2016 | Monster Mash

For time:
50-40-30-20-10 reps, Air Squat
5-4-3-2-1 reps, Clean & Jerk 225/155

21-15-9 reps of:
Wallball Shot 20/14
Toes-to-bar
Handstand Push-up

For time:
1500m Row
1 Mile Run

*Rest 5 minutes between workouts


08.01.2016 | Monster Mash

For time, as a 2-person team:
42 Thrusters 135/95
21 Ring Muscle-ups
36 Squat Snatch 135/95
18 Ring Muscle-ups
30 Thrusters
15 Ring Muscle-ups
24 Squat Snatch
12 Ring Muscle-ups
18 Thrusters
9 Ring Muscle-ups
12 Squat Snatch
6 Ring Muscle-ups
6 Thrusters
3 Ring Muscle-ups

*Divide the reps as desired, but all 42 thrusters must be completed 1st, then the 21 MU's, then the 36 snatch, etc


07.25.2016 | Monster Mash

5 Rounds for time of:
15 Kettlebell Swings 70/53
15 Burpees

2 Rounds for time of:
800m run
60 Air Squats
30 Pull-ups
15 Power Snatch 155/105

3 Rounds for time of:
75 Double-unders
200m Prowler Push, empty

*Rest 5 minutes between workouts
*First workout courtesy of CF Park city.
*Last workout courtesy of CF New England


07.18.2016 | Monster Mash

3 Rounds for time of:
400m run
15 Knees-to-elbows
15 R-arm KB Snatch 53/35
15 L-arm KB Snatch 53/35

"Nasty Girls"
3 Rounds for time of:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans 135/95

21-15-9 reps for time of:
Row, Calories
Bench Press 135/95

*Rest 5 minutes between workouts


07.11.2016 | Monster Mash

For time:
40 Pull-ups
30 Clean & Jerks 115/80
20 Bar-facing Burpees

9-15-21 reps for time of:
Front Squat 185/135
Handstand Push-up

In a 5 minute window:
50 GHD Sit-ups
Max Cals Assault Bike

*Rest 5 minutes between workouts