We were going to put 100 burpee pull-ups as an April fools, then give you the real W.O.D. upon arrival. We then realized nobody would show up. Maybe next year.
“Elizabeth”
21-15-9
Clean 135/95
Ring dips….
“Tabata” your weakness
Watch “Elizabeth”
Strength: 14 min EMOM 10-15 T2B 10-15 Push Ups 10-9-8-7-6-5-4-3-2-1 reps for time of: Shoulder Press 135/75 Weighted Pull-up, no kipping 45/25
Strength/Skill – E.M.O.M. – 40 Yard Sprint, Jog back to startline x 10 Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climb, 2 ascents 185-lb. front squats, 2 reps From 2:00-4:00 15-ft. rope climb, 2 ascents 185-lb. front squats, 4 reps From 4:00-6:00 15-ft. rope climb, 2 ascents 185-lb. front…
We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Back Squat 135 /95 Warm up 10 x 2… ……………………..
Please don’t forget to sign up for Christmas Party. It will be Dec 14th. $20.00 pp, BYOB! Deadlifts 6 sets Sets 1-3: 5 reps @ 40,50,60% of 1RM Set 4-6: Working sets: 3 reps @ 65, 75, 80% 0f 1RM Saved by the Barbell 3 Rds for max reps 1 min Burpees 1 min Wall…
Strength/Skill – Gymnastics skills day – 10 minutes on Handstands, Handstand Walks 10 minutes on Pistols…. …..then, “Karen” for time: 150 Wall ball shots, 20# (14#)
1. Track Session 3x400m, on the 3 minute – attempt to hold the same pace for all three sets. 2. 4 RFT: 20 Burpees 30 KBS, 70/53 40 Sit ups 50 Squats Rest Exactly 2 minutes between rounds. 3 Rds. Beginner – 4 Rds Int. – 5 Rds. RX