Thursday, February 7th

A) Kipping:
12:00 Kipping work

B) 15:00 AMRAP:
5 RIng Muscle Up
10 Pistol
5 HSPU
10 Candlestick Roll-up

Wednesday, February 6th

Coach John’s 40th Birthday Workout

40:00 AMRAP in Pairs
40 KB Deadlift (53/35)
40 HR Push-ups
40 Russian KBS (53/35)
40 Sit-ups
40 Empty Barbell Curls
200m Farmers Carry (53/35)

Tuesday, February 5th

A) Strict Press:
3×10
1 @ ME w/empty Barbell

B) 21-15-9:
Snatch (75/55)
Wall-Ball
Box-Jump-Over

Monday, February 4th

A1) OHS:
3×6
weight is at least 60% 1RM

A2) Low Depth Box Jump:
3×5

15:00 Cap

B) 4 Rounds For Time: 16:00 Cap
75 DU/SU
10 Thruster (115/75)
10 T2B/K2C
10 FR Forward Lunge (115/75)

Friday, February 1st

We had a special request from one of our members to do this workout to honor Justin Beebe, a member of the Lolo Hotshots crew. Today would have been his birthday. We made some adjustments to the runs due to weather and road conditions. Workout can be performed as a pair splitting the work.

“BEEBE”
800m run (1km row instead)
26 Clean & Jerks (135/95)
26 Bar-Over Burpees
400m Run with plate (45/35) – (50 Walking Lunges with Plate instead)
26 Front Squats
26 Bar-Over Burpees
400m Run with plate – (50 Walking Lunges with Plate instead)
26 Deadlifts
26 Bar-Over Burpees
800m run (1km row instead)
*after ​the final run, record/note your time​, ​​then start or join the run with another athlete so no one finishes alone​.​

Justin Beebe, a 26 year old wild land firefighter for the National Parks Service (Lolo Hotshots) from Bellows Falls, Vermont, trained CrossFit and was an avid runner who often trained by carrying weight plates over long distances to simulate carrying equipment during service.

Beebe was killed by a falling tree​,​ ​August 13, ​​while fighting to contain the 4,600-acre Strawberry Fire in Great Basin National Park in eastern Nevada​. He is survived by his parents, Betsy and Sheldon Beebe, along with his sister, Jessica, and his girlfriend, Jenny Zaso​.

Wednesday, January 30th

A) Front Squat:
2×5 @ 70%
2×4 @ 80%
1×2 @ 90%

B) 9:00 AMRAP:
5 Snatch @ 60%-70%
10 Sit-ups
15 Wall-Balls

Tuesday, January 29th

A) Pause Squat Snatch:
4×3

*Pause just above the knee*

B) 4:00 AMRAP:
6 DB Thrusters
6 Pull-ups/Ring-rows

*Rest 2:00*

4:00 AMRAP:
7 DB Cleans
35 DU/70 SU

*2:00 Rest*

4:00 AMRAP:
8 HRPU
8 DB FR Forward Lunge

Monday, January 28th

A) Snatch Grip High-Pulls: (12:00)
4×5

B) 21:00 EMOM:
1) 10 Burpee Box Jump-Over
2) 10 T2B
3) 3 G2O @ 70% of C&J 1RM

Saturday, January 26th

A1) Floor Press:
4×10

A2) SA Seated Strict Press:
4×6 ea arm

B) For Time in Pairs:
60 DB Cleans
80 DB Goblet Squat
100 Alt DB Snatch
120 Alt FR DB Walking Lunge

Athletes must split work evenly. 1 work/1 rest

Friday, January 25th

A) Back Squat:
3×5
1xME @ 50% 1RM

B) 14:00 AMRAP:
18 KBS
9 T2B
50 DU/50 SU