Wenesday, 10-22-14
15 min to get your 2RM push Press
Complete as many rounds as possible in five minutes of:
3 Deadlifts, 275#(185#)
7 Push press, 115#(75#)
Strength/Skill – 5-3-3-1 Hang Power Clean, 5-3-3 are TnG
15 min to get your 2RM push Press
Complete as many rounds as possible in five minutes of:
3 Deadlifts, 275#(185#)
7 Push press, 115#(75#)
Strength/Skill – 5-3-3-1 Hang Power Clean, 5-3-3 are TnG
Strength/Skill – Rope Climbs. On a 12 minute running clock 30 HR Push-ups 30 Thrusters 30 D/U’s 30 Deadlifts With the Time Remaining Burpee Box Jumps Score is # of Burpee Box Jumps Rx – 95/65, 24/20 Advanced – 75/55, 24/20 Beginner – 55/45, 20/20
You have 15min to work on any skill. Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans…
Closed New Years Day! 7 RFT: 50 D/U 10 Bar Facing Burpee 5 Power Snatch 165/105
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! 5 Min Max Effort Burpees 3 min Rest Whatever number of burpees you hit in the 5 Min,…
Back Squat 5-5-5-5-5-5 Build Control on the way down, fast on the way up Sets 1-3: Warmup sets, 40-60% 1RM Set 4-6: Working sets, 70-85% 27-21-15-9 C2B Pull Ups Bar facing Burpees
15 min EMOM Min 1 – 12 Hollow Rocks Min 2 – :50 Plank Min 3 – 14 Medball Twist 20/14 8 RFT 2 Rds of “Cindy” 50′ Weighted Walking Lunges 35/20 * 24 min cap*