Month: November 2014

Skill:50-40-30-20 DU 25-15-10-5 T2B TIME CAP:10min Bench Press: 5,5,3,3,2,1 WOD:”Karen” For time: 150 wall balls 20/14 Every time ball is dropped complete 10 box jumps

Saturday 8 and 9 AM only. Strength/Skill: Push/Split Jerk 3 @ 70% 3 @ 80% 2 @ 90% Every 2 min for 10 min 2 @ 80% of 1RM. 4 RFT 400m run 12 HSPU 16 Ring Dips 20 KB Swings 53/35

A special Thank you to all who have served in the US Armed Forces!!! No 5AM class today. 6,7 and 9AM. Saturday 8 and 9 AM only. 15 min AMRAP 10 DB Snatches 45/35 15 Wall Balls 10 Burpees Strength/Skill: Deadlifts: 10 @ 50% 10 @ 60% 8 @ 75% 6 @ 85% 4 @…

Tuesday no 5AM class. 6,7 and 9AM. Saturday Hours 8and 9AM Strength/Skill: Front Squat: 5@ 70%, 3@ 80%, 3@90% Every 2 min. for 10 min 4 @ 80% of 1RM Know your weights!!! 5 Hang Squat Clean and Jerk 205/135 25 Pull Ups 4 HSC&J 20 Pull Ups 3 HSC&J 15 Pull Ups 2 HSC&J…

No 10 AM class today. OLY Class from 10-1 Begin at 0:00 15-12-9 of Squat Cleans 135/95 Push Jerk 135/95… At 20:00 3 rds of: 21 Wall Ball 20/14 18 Pull ups 15 KB Swings 53/35 12 HSPU