Wednesday, 5/4/11

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.   12 EMOM Even min: 6 Back Squats Odd min: 3 Front Squats Use 70% of 1RM Front Squat for both lifts 100 Air Squats 100′ Sled Push 90/45 75 Air squats 75′…

Strength Deadliffts 5-5-5-5-5 W.O.D 4 Rounds for time: 50 Double unders 25 Wall balls 20 Kettle bell swings 15 Thrusters 10 Burpees (1ft. jump)

7 rounds for time: 15 Calorie Row 12 CTB Pullups 9 DB Thrusters 50/35

WOD: 6 rds for max reps 1 min row for cals 1 min burpee 1 min d/u 1 min rest Strength: Front Squat 3×5 60%, 65%, 70%

  WE RAISED $307.00 SO FAR FOR  31 HEROES. KEEP UP THE GOOD WORK. SATURDAY’S CLASS TIMES ARE 8,9 AND 10AM. CLASSES ARE BEING CAPPED AT 20. RESERVE YOUR SPOT EARLY!!   GYMNASTICS 5X5 STRICT PULL UPS 5X5 STRICT T2B 5X5 WEIGHTED PUSH UPS   15MIN AMRAP 6 RIGHT ARM DM/KB OHS 35/20 12 KBS…

Strength/Skill -For Load (As much as your Skill/ Strength level can handle) 1 Snatch + 2 Hang Snatch Hands do not leave bar until these three reps are completed For time: 400 M Run 50 WB Shots (20/14) 200 M Run 50 Deadlift (135/93) 200 M Run 50 WB Shots (20/14) 400 M Run