Wednesday, 6-22-16
Tribal Games Friday night. No 6PM class.
Strength/Skill:
5 sets Increasing weight
3 Clean High Pulls + 2 Hang Power Cleans + 1 Power Clean
Complete 3 rounds for time of:
20 squat cleans, 95(65)#
30 push-ups
Run 400 meters
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Thursday, 1-4-18
Byadmin
Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10…
Saturday, 9-23-17
Byadmin
Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! For time: 2000m row 100 Air Squats 1500m row 50 Pull Up 1000m row 25 HSPU
Wednesday, 12-5-12
Byadmin
Strength/Skill – 3 Position Power Snatch Above Knee, Below Knee, Floor – 65%, 70%, 75% On the minute for 16 minutes: Even minutes: 4 Back squats 185/135 Odd minutes: 1 Rope climb
Monday, 7-22-19
Byadmin
E3MOM x12 min(4 sets) 9 Back Squats @50-60% 1RM For Time: 6 Bar MU + 9 C2B + 12 Pull-Ups 21 Thrusters 115/85 6 Bar MU + 9 C2B + 12 Pull-Ups 15 Thrusters 6 Bar MU + 9 C2B + 12 Pull-Ups 9 Thrusters (If you cannot do chest to bar or BMu, complete…
Tuesday, 3-4-14
Byadmin
Strength /Skill – A. BS @20X1; 2,2,2; rest 2-3 min (75-85%) B. Power jerk; 1.1.1; rest 2-3 min (70,75,80%) 3 min amrap 25 DU 7 burpee AFAP 10 cal row rest 3 min x 3
Friday 8-7-15
Byadmin
Single Leg RDL 2×10 each leg 3 RFT: 10 Muscle ups 5 Squat Cleans, 225/165 (supposed to be heavy singles so scale accordingly) rest 4 min 3 RFT: 500m Row 10 Deadlifts, 315/225 10 Box Jump overs, 24″/20″ 12min cap for each WOD.