Thursday, 11-17-16
9 min AMRAP
3-6-9-12….
Power Cleans 175/125
T2B
REST 3 min
9 min AMRAP
3-6-9-12….
Power Snatch 125/85
Box Jumps 20/18
REST 4 min
9 min AMRAP
3-6-9-12….
Thrusters 75/55
Bar facing Burpees
9 min AMRAP
3-6-9-12….
Power Cleans 175/125
T2B
REST 3 min
9 min AMRAP
3-6-9-12….
Power Snatch 125/85
Box Jumps 20/18
REST 4 min
9 min AMRAP
3-6-9-12….
Thrusters 75/55
Bar facing Burpees
AMRAP 20 Minutes 5 Overhead Squats – 185/123 10 Toes to Bar 15 Wallball – 20/14 200 Meter Run Strength/Skill – Snatch Balance 5 x 2
Make sure to sign up for the Open. First workout announced this Thursday @ 8PM. You can watch it live here at the gym. We will be judging workouts Saturday mornings. We are switching over to Zenplanner. You should be getting an email to register. For time: 21-15-9 reps of: 95-lb. thrusters Pull-ups rest 15-12-9 reps…
There will be no classes Saturday! Be safe!!! Strength/Skill – 10 Pull- ups Rest 30 Secs. 10 sec flexed arm hang x 5 (Pro/sup Grip) For time: 75 Handstand push-ups At the beginning of each minute perform 20 Double-unders.
Important Membership Change Inforamtion 10 Deadlifts 315/225 20 Wall Balls 20/14 30 Toes to Bar 40 Burpees (Both feet land on 25 lb. plate) 50 Hang Power Cleans 95/65
Next Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Strength: Bench 5×6 same weight across…
Strength/Skill: Snatch balance 7 Minute Ascending Ladder 2,4,6,8…. Deadlift (225/135) HSPU Rest 3 Min 7 Minute Ascending Ladder 2,4,6,8…. Power Cleans (155/95) Pistols