Friday 8-21-15
WOD AND WINE TONIGHT! Bring a Partner!!!
For Time –
Run 800m(Scale row 1000m)
155/105 pound Clean and jerk, 21 reps
Run 400 meters(Row 500m)
155/105 pound Clean and jerk, 21 reps
Run 800 (row 1000m)
*Scale as needed*
WOD AND WINE TONIGHT! Bring a Partner!!!
For Time –
Run 800m(Scale row 1000m)
155/105 pound Clean and jerk, 21 reps
Run 400 meters(Row 500m)
155/105 pound Clean and jerk, 21 reps
Run 800 (row 1000m)
*Scale as needed*
Strength/Skill – Hang Squat Cleans 5 R.F.T. 9 – Hang Squat Cleans 155/115 3 – Legless Rope Ascents
Murph: Spots for the 9:30 heat still open. Make sure to sign up for the BBQ! Warm up: 2rd at an easy pace 200′ Lateral side step :30 Wall Squat Hold 10 Air Squats Calf Stretches 15 min to establish Back Squat 1RM For time- 3RDS 50′ HS Walk (100′ Bear Crawl) 5 Sq….
Strict Press: 5X3 @ 70% “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb.
On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well. Alexander J Bennett,…
-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S Snatch Grip Deadlift HS AMRAP – 2 Minutes Athletes will spend two minutes at each couplet. The rep scheme will always…