Saturday, 12-28-19
32 Min EMOM
Min1- 6 Power Cleans 155/105
Min 2- 10 Back Squats
Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″
Min 4- 20 D/u’s + 5 Pull Ups
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Thursday, 9-29-16
Byadmin
NO 8AM CLASS THIS SATURDAY!!! 7RFT 7 Power Snatches 135/95 7 Inverted Burpees 10min EMOM Increasing weight ONLY if your form is GOOD!!!! 1 Snatch Grip Push Press 1 OHS 1 Snatch Balance
Friday, 1-5-18
Byadmin
Today’s classes 4,5 and 6pm. Last day to order from catalog is TODAY! Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees…
Wednesday, 1-9-13
Byadmin
WE ARE RUNNING OUTSIDE, PLEASE BRING APPROPRIATE ATTIRE. Strength/Skill – Front Squat Find your 1 RM 3 RFT 200m Run 10 TGU’S 53/35 20 Air Squats 30 D.U.”s
Tuesday 9-15-15
Byadmin
Strength- Strict Press 5×5 70% WOD- 2 Deadlifts @70% + 200m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 800Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2…
Wednesday, 2-6-13
Byadmin
Tomorrow there is a run in the workout so please bring appropriate attire. Strength/Skill – Clean High Pulls 75%x3x2, 80%xx3x2, 85%x2 For time: 135/95 pound Thruster, 15 reps Run 200 meters 95/65 pound Thruster, 20 reps Run 400 meters 65/45 pound Thruster, 30 reps Run 800 meters
Tuesday, 10-23-12
Byadmin
Strength/Skill – Snatch Push Press + Overhead Squat – 70% (of Snatch)x4+2, 75%x3+2, 80%x3+2, 85%x3+1, 3+1RM 3 rounds for time of: 10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg Demo 10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg 200m Run 20 K.B.S.D.H.P 24/16 kg