Wednesday, 2-11-15
NO 8AM Class Saturday!
6 Rds
1 min Row / 1 min rest
Score is total Calories
16 Min EMOM
min 1- 40 D/U’s
min 2- Max T2B
min 3- 10 lunges 35/25
min 4- Max set of Wall Balls 20/14
Back Squats 5X2 @ 85%
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Friday, 12-20-19
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12 Min EMOM Min 1- 40 D/U’s Min 2- 21/15 Cal Row Min 3- 40 sec Sorenson Hold 40 Deadlifts 30 Hang Power Cleans 20 Front Squats 10 Squat Clean Thrusters 20 Front Squats 30 Hang Power Cleans 40 Deadlifts Use 1 Bar 18 Min cap
Saturday, April 21 2012
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No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 WOD In a team of 4 complete the following: 50 sledgehammer swings 40 calorie row (Resistance – 5) 30 box jumps 24/20 20 push press 115/55 100′ OH walking lunge 45/25 Plate 100 m fireman’s carry This WOD will run similiar…
Thursday, 12-4-14
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With partner complete: 100 Wall Balls 90 Medicine Ball Cleans 80 Ab Mat Sit-Ups 70 Burpees 60 Pull-Ups 50 Box Jump Overs 40 Shoulder to Overhead 30 Power Clean 20 Candlesticks 1000m Row One person works at a time!
Thursday, 9-26-13
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Strength Skill – Weighted Push-ups 3-3-3-3-3 2 R.F.T. 10 OH squats (115/75#) 10 burpee box jump overs 10 push press (115/75#) 10 cleans (115/75#) 10 T2B 10 cleans (115/75#) 10 push press (115/75#) 10 burpee box jump overs 10 OH squats (115/75#)
Wednesday, 5-7-14
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Strength/Skill – 2 RM Squat Clean……………………..Thruster!!!! 4 Rounds :40 of work/ :20 rest between each movement Max distance on rower Max KBS (53/35#) Max double under’s Max Air Squats
Monday, 4-14-14
Byadmin
Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M. Strength/Skill – Complex – Shoulder Press-Push Press-Jerk (Power or Split) x 5 In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high-pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb….