Monday, 11-23-15
Closed Thanksgiving. 9am class Friday.
WOD
18 min AMRAP:
10 weighted step up and overs 45/30
12 KBS 53/35
20 hollow rocks
Strength-
Back squat
8 reps@65%
6 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%
1 @ 90%
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Wednesday, July 18 2012
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Tuesday, 9-2-14
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Thursday, 9-29-11
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Strength/Skill – Weighted Push-up 5-5-5-5 21, 18, 15, 12, 9, 6 Power Cleans 115/85 Front Squat 115/85 Box Jump 24/20
Friday, 4-4-14
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Strength/Skill – 12 min EMOM: EVEN: 15 Box Jumps ODD: 10 Wall Balls 20/14 5 R.F.T. 200m Run 1 Rope Ascent 10 Front Squats 135/95 30 D/U’s
Monday, 11/3/14
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No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/ Skill: Front Squats: 5@65%, 3@75%, 3@85% of 1RM Every 2 min for 10 min: 5 Front squats @75% of 1RM 12min AMRAP 3,6,9,12…. rep scheme KB Swings Box Jumps 24/20 Thrusters