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Wednesday, November 24th 2010
Happy Thanksgiving Eve !!!!! Skill: Snatch balance W.O.D 3 rounds for time of: 10 Overhead Squats 10 Good Mornings 10 Sit-ups 10 Push-ups 10 Pull-ups Cool Down: Tabata squats ( Sorry, tomorrow could be a little dangerous at the dinner table. )
Friday, 3-18-16
Athletes report to gym at 6PM for Open Judging. WORKOUT 16.4 Rx’d Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups (scaled HR push ups, masters push presses) Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155…
Saturday, 8-17-13
Run 800m Then 2 rounds for time, 9 deadlifts (165/115#) 6 hang cleans 3 jerks Run 400m Then 2 rounds for time, 9 deadlifts 6 hang cleans 3 jerks The 9/6/3 should be completed as a complex meaning the bar should not be dropped once you start. It can be dropped in between rounds and…
Wednesday, 2-21-18
Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: 15 min EMOM first 5 min 3 strict press second 5 min 3 push press third 5 min 2 split jerks *start light and build…
Tuesday, 6-26-18
Warm up: 2 rds at easy pace 10 lat steps to left 10 lat steps to right 10 BB back squats 7 supinated ring rows E2MOM for 12 min 3 Box Squats *work on exploding up from the box, not so much as the weight today* For Time: 1 Round of Kelly 2 Rounds of…
Saturday, 8-3-13
On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well. Alexander J Bennett,…