Christmas Party is Dec 16th. please sign up at the front desk.
Strength:
Front Squat
6×3 w/5sec descend
Sumo Deadlift
2×3@60%
2×3@70%
1×3@80%
1×3@90%
8min AMRAP:
30 D/U
8 Alt. DB Snatch 50/35
4 Broad Jumps ( Long Length of mat)
Strength: Deadlifts: *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% 12-9-6-3 reps for time of: Snatch Grip Deadlift 135/95 Hang Power Snatch Front Squat
8 and 9 am today. Closed tomorrow. Partner WOD 120 Cal Row 100 Pistols 80 Wall Balls 20/14 60 Power Cleans 95/65 40 M/U (40 C2b + 40 Dips) 20 AAB
Strength: Bench Press Find your 3rep max 2016 Granite Games Qualifier 15 minutes: 10 squat clean & jerks (135/85lbs) 15 burpees over bar 8 squat clean & jerks (185/115lbs) 15 burpees over bar 6 squat clean & jerks (225/145lbs) 15 burpees over bar 4 squat clean & jerks (275/175lbs) 15 burpees over bar 2…
Strength/ Skill – OHS 3×1 12 Minute AMRAP: 1 Round of Cindy/1 Deadlift (75 % 1 rep max) 1 Round of Cindy/2 DL 1 Round of Cindy/3 DL …. Cindy= 5 pull-ups, 10 push-ups,15 squats
Our member Kelly D will playing tonight here at the time listed. It’s local so go down see her Jam!!! Strength/Skill – Behind The Neck Jerk For Time : 50 – O.H. Squats 95/65 800m – Run ( If it’s raining….uh….bring extra clothes?) : ) 50 – S.D.H.P. 95/65
MURPH In memory of Navy Lieutenant Michael Murphy( One of the baddest asses to ever walk the EARTH Inserted by Scotty D.), 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to…