Wednesday, 9-24-14
Strength/Skill – Snatch Complex – Floor, below knee and above knee – Find 1 RM for this complex.
6 min AMRAP
20 Air Squats
20 KB Swings 53/35
Rest 1 minute
6 min AMRAP
10 Push Presses 95//65
15 Box Jumps 24/20
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Friday, 12-14-12
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Strength/Skill – Find your 1 RM Squat Clean 21-18-15-12-9-6-3- Candle stick roll to a squat jump and touch (Rogue Rack) Power Cleans 95/65
Wednesday, 10/29/14
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5 T2B 100 D/U’s 10 T2B 75 D/U’s 15 T2B 50 D/U’s 20 T2B 25 D/U’s 25 T2B 15 Man makers 45/25 Strength/Skill: 15 min to find 1RM OHS
Monday, 6-4-12
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Congratulations to our Paleo Challenge winners Frank C. and Dawn D!!!!!!! Strength/Skill – Rowing Efficiency For Time: Row 2000m 50 Pistols (Alternating Legs) 30 Hang Power Cleans 165/105 This WOD will be in two heats.
Wednesday, April 25 2012
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No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Pistols Run 800m Then 10 rounds of the couplet: 10 H.S.P.U.’S 10 Pistols Then… Run 800m
Thursday, 12-8-16
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Strength: 10 min EMOM Even: 8 Weighted Pull Ups / 10 C2B / 12 Pull Ups Odd: 12-15 T2B 21 Power Snatches (115/80) 21 Burpee Box Jump 24/20 15 Overhead Squats (115/80) 15 Burpee Box Jumps 9 Squat Snatches (115/80) 9 Burpee Box Jumps
Monday, 5-day, 5-20-19
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15 min to work up to a 2 RM Back Squat reps could look like – 5 @50% 2×3 @ 60% 2 @ 70% 2 @ 80%… ..and continue up to your 2 RM 5 RFT 5 Hang Power Cleans 185/125 10/6 AAB Cal (15/12 Cal Row) 15/12 Push Up *23min Cap* Weekly side work…