Friday, 2-8-19
Bench Press
6×5 Increasing Weight
Chest Flys
4×10
For time:
100 Power Clean 115/85
Every time you break 8 Bar facing burpee
*22 min Cap*
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Monday, 9-17-18
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12 Min EMOM Min 1- 50 D/U Min 2- 3-positioin Sq. Clean & 1 Split Jerk ( choose your weights) 3 RFT 50 Squats 40 Sit Up 30 DB Snatch 50/35 20 Push Up *20min Cap*
Thursday, 5-11-17
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9 AM CLASS TODAY!!! Partner WOD 25m AMRAP Buy in run 800m (both Athletes run) 10 OHSÂ 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 135/95 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees. Skill work for remainder of time
Saturday, 1/22/11
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WOD – Three rounds for time After warm up Squat Clean, 5-5-5 – Fifty percent of one rep max. For time: 95 /55 pound Squat clean, 21 reps 42 Back extensions 95/55 pound Squat clean, 15 reps 30 Back extensions 95/55 pound Squat clean, 9 reps 18 Back extensions Cool Down – K2E on Ropes…
Wednesday, 7/13/11
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Skill – Handstands/Handstand walks 5 R.F.T. 21 Thrusters 75/55 21Walk out push ups 21 Double Unders
Thursday, 6-23-16
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No 6PM Class Friday. 10min EMOM min1: 40 D/U’s min2: 15 Wall Balls 10-1 Deadlift 225/185 Toes to Bar Box Jumps 24/20
Tuesday, 7-9-19
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Pool party at Jamie and Chris’ house… Aug 3rd. Please let us know if you can come. E2MOM x 10min (5 sets) 3 Tempo Romanian Deadlift Tempo = stand with bar, 5 second descend to bottom of knee, hold for 2 second, stand. 2RFT: 600m Run 15 Squat Snatches (115/85) 15 Bar Muscle-Ups (20…