Saturday, 1-17-15
10 min AMRAP
15 Thrusters 45/35
5 Bar/Ring M/U’s
15 Thrusters 75/55
5 M/U’s
15 Thrusters 95/75
5 M/U’s……115/95, 135/105, 155/115
Rest 5 Min
3 Min AMRAP
Snatches 135/95
10 min AMRAP
15 Thrusters 45/35
5 Bar/Ring M/U’s
15 Thrusters 75/55
5 M/U’s
15 Thrusters 95/75
5 M/U’s……115/95, 135/105, 155/115
Rest 5 Min
3 Min AMRAP
Snatches 135/95
no 8AM class today!! 5RFT 400m Weighted Run 20/14 10 Push Presses (95/65lbs) 10 Box Jumps (24/20″) 10 Sumo Deadlift High Pulls (95/65) 10 Wall Balls 20/14
SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 Strength/Skill – Power Snatch 3-3-3-3 20 min A.M.R.A.P….
Training on an Empty Stomach People often ask if it is alright to train on an empty stomach. This is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can…
Strength/Skill – K.B./D.B One Arm Snatch W.O.D. # 1 – 7 min A.M.R.A.P 10 Squat Cleans 135/95 20 Ab Mat Sit-ups W.O.D. #2 – 4 R.F.T. 400m Run 15 Push Jerks 135/95
“Eva” 5 R.F.T. Run 800m 30 KB Swings 70/53…..DAM!!!! 30 Pull-ups
PARTNER WOD THURSDAY Memorial Day Murph Participants Strength/Skill – Snatch Grip Deadlift 1-1-1-1-1 4 .R.F.T. 40 Reverse Sit-ups with Ab Mat 20 Box Jumps 24/20 10 Snatch Grip Deadlifts 80-85% of 1RM