Saturday, 7-15-17
Monday and Wednesday classes start this week!
Ascending Ladder for 20 Minutes:
1 Power Clean, 1 Ring Muscle-Ups/ 205-145
2 Power Clean, 2 Ring Muscle-Ups
3 Power Clean, 3 Ring Muscle-Ups….
Monday and Wednesday classes start this week!
Ascending Ladder for 20 Minutes:
1 Power Clean, 1 Ring Muscle-Ups/ 205-145
2 Power Clean, 2 Ring Muscle-Ups
3 Power Clean, 3 Ring Muscle-Ups….
Strength/Skill – Rope Climbs. On a 12 minute running clock 30 HR Push-ups 30 Thrusters 30 D/U’s 30 Deadlifts With the Time Remaining Burpee Box Jumps Score is # of Burpee Box Jumps Rx – 95/65, 24/20 Advanced – 75/55, 24/20 Beginner – 55/45, 20/20
The Gym is closed today. Anyone interested in running a 5K for a good cause, we will be running the Stan Wong Race. Wear your Kryptonite shirt. The Challenge class is still on!!!
8 and 9am only for Today For time: 21 Strict Press 95/65 15 Push Press 135/95 9 Push Jerk 185/130 6 Split Jerk 215/140 .. then.. 50 lat burpee over bar …then… 21 Deadlift 95/65 15 Deadlift 135/95 9 Deadlift 185/130 6 Deadlift 215/140
Just giving you all the heads up that there is still construction going on at the gym. 2 RDs 10 BB Hang Power Snatch 10 BB OHS 10 Banded Pull Aparts 7 Burpee EMOM x 11 Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch 60-65% Minute 4: Rest Minutes 5-6-7: 2…
Strength/Skill – 10 R.F.T. 10 Thrusters 95/65 10 Ring Push-ups
Today 8 and 9am only! Double DT 10 RFT: 12 Deadlifts 155/105 9 Hang Power Clean 6 S2O