Friday, 5-5-17
Strength: Deadlifts
3-3-3-2-2-2-1-1-1
For time:
10 Power Cleans (185/135)
30 Burpees
10 Power Cleans
30 Box Jumps (24/20)
10 Power Cleans
30 Burpee Box Jumps
Strength: Deadlifts
3-3-3-2-2-2-1-1-1
For time:
10 Power Cleans (185/135)
30 Burpees
10 Power Cleans
30 Box Jumps (24/20)
10 Power Cleans
30 Burpee Box Jumps
Strength 10 min EMOM Even – 15/12 Cal row Odd – 15 back ext or 15 good mornings WOD 3x 3 min AMRAP 5 Deadlifts 275/205 10 HSPU 15 Wall balls 20/14 Rest 90 sec between rounds. Start over each round.
Strength: 8min EMOM 3 Deadlifts @ 70% Granite Games 2017 Online Qualifier 12 minute AMRAP 10 hang squat clean (135/95lbs) 10 alt. front rack reverse lunges in place (135/95lbs) 20 chest-to-bar pull-ups
Thank goodness the world didn’t end so we can still WOD!!!!!!!!!!!! CLOSED CHRISTMAS EVE & CHRISTMAS DAY. SEE YOU WEDNESDAY THE 26TH. MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Here is The 12 days of Christmas WOD…….
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: Front Squat 3×3 @87.5% WOD: 3 Min AMRAP- 5 SDHP 115/85 20 D/U Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 10 KBS 53/35 Rest 2 Min 3 Min AMRAP – 4 KB Snatch 53/35 8 Pistol *Scale as needed*
Strength/Skill – 5×5 Strict Press @ 75% *Climb to 5RM in 5 sets if strict press 1rm is not known. WOD 3 Rounds: 10 Man Makers 10 Lateral Bar Hops 10 Mountain Climbers (2 Count)
Strength 10 min EMOM Even – 15/12 Cal row Odd – 15 back ext or 15 good mornings WOD 3x 3 min AMRAP 5 Deadlifts 275/205 10 HSPU 15 Wall balls 20/14 Rest 90 sec between rounds. Start over each round.
Strength: 8min EMOM 3 Deadlifts @ 70% Granite Games 2017 Online Qualifier 12 minute AMRAP 10 hang squat clean (135/95lbs) 10 alt. front rack reverse lunges in place (135/95lbs) 20 chest-to-bar pull-ups
Thank goodness the world didn’t end so we can still WOD!!!!!!!!!!!! CLOSED CHRISTMAS EVE & CHRISTMAS DAY. SEE YOU WEDNESDAY THE 26TH. MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Here is The 12 days of Christmas WOD…….
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: Front Squat 3×3 @87.5% WOD: 3 Min AMRAP- 5 SDHP 115/85 20 D/U Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 10 KBS 53/35 Rest 2 Min 3 Min AMRAP – 4 KB Snatch 53/35 8 Pistol *Scale as needed*
Strength/Skill – 5×5 Strict Press @ 75% *Climb to 5RM in 5 sets if strict press 1rm is not known. WOD 3 Rounds: 10 Man Makers 10 Lateral Bar Hops 10 Mountain Climbers (2 Count)
Strength 10 min EMOM Even – 15/12 Cal row Odd – 15 back ext or 15 good mornings WOD 3x 3 min AMRAP 5 Deadlifts 275/205 10 HSPU 15 Wall balls 20/14 Rest 90 sec between rounds. Start over each round.
Strength: 8min EMOM 3 Deadlifts @ 70% Granite Games 2017 Online Qualifier 12 minute AMRAP 10 hang squat clean (135/95lbs) 10 alt. front rack reverse lunges in place (135/95lbs) 20 chest-to-bar pull-ups
Thank goodness the world didn’t end so we can still WOD!!!!!!!!!!!! CLOSED CHRISTMAS EVE & CHRISTMAS DAY. SEE YOU WEDNESDAY THE 26TH. MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Here is The 12 days of Christmas WOD…….
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: Front Squat 3×3 @87.5% WOD: 3 Min AMRAP- 5 SDHP 115/85 20 D/U Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 10 KBS 53/35 Rest 2 Min 3 Min AMRAP – 4 KB Snatch 53/35 8 Pistol *Scale as needed*
Strength/Skill – 5×5 Strict Press @ 75% *Climb to 5RM in 5 sets if strict press 1rm is not known. WOD 3 Rounds: 10 Man Makers 10 Lateral Bar Hops 10 Mountain Climbers (2 Count)