Saturday, 3-30-13

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Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go […]

FrIday, 3-29-13

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REMINDER: NO PM CLASSES TODAY. Strength/Skill – Double Unders Practice. If you don’t have ’em find ’em. If you have ’em, find your new unbroken record. 100 is your goal. Clock starts @ :15 mins past the hour. WOD starts @ :30 mins past the hour. 3 rounds for total reps of: 1 min ME […]

Wednesday, 3-27-13

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Tuesday and Thursday – No 5 A.M. classes. Good Friday- No P.M. classes. Strength/Skill – Squat clean; build to a tough single W.O.D. 5 R.F.T 3 Squat snatches 135/95 10 Weighted D.B. AB-MAT Sit ups 45/25 feet anchored D.B. remains in CONSTANT CONTACT with chin