Friday, 1-3-20
40 sec on / 20 sec Rest
Single Arm KB overhead Hollow Body Flutter Kicks
KB Russian Twists
Single Arm TGU Sit Up
Tall Kneeling Chop
For 20 Min
1,2,3…Thrusters 95/65
1,2,3…CTB Pullups
1,2,3…Bar-Facing Burpees
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Tuesday 5-26-15
Byadmin
No 5AM class today! Strength: 3×5 Push Press (Build to a heavy 5) 5×3 Split jerk( Starting with last weight for PP. Build to heavy 3) WOD: “Randy” 75 Power Snatches 75/55
Thursday, 9-4-14
Byadmin
5AM classes start today!!! Strength/Skill – 2 Front Squat + 1 Push Jerk x 5. 75 – 85% of your 1 RM. Look in your folders. 3 R.F.T. 30 Hang Cleans – 73/115 20 Burpees over the Bar 10 Box Jumps – 24/30 5 Muscle-ups
Friday, 8-19-16
Byadmin
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Deadlifts: 5×5 Between 75 and 85% For time: 400 M Run 50 WB Shots…
Thursday, 10-17-13
Byadmin
Strength/Skill -HBBS: 1X5@60%, 1X5@70%, 2X5@75% Conditioning 10 HSPU 1 Power Cleans 135/95# 9 HSPU 2 Power Cleans 135/95# 8 HSPU 3 Power Cleans 135/95# 7 HSPU 4 Power Cleans 135/95# 6 HSPU 5 Power Cleans 135/95# ….. 1 HSPU 10 Power Cleans 135/95#
Thursday, 3/31/11
Byadmin
Strength – Weighted Pull-ups – 3-3-3-3-3 W.O.D. – 12 min A.M.R.A.P: 4 – Wall Climbs 8 – Goblet Squats 45/25 12 Anchored Sit-ups
Monday, 11-23-15
Byadmin
Closed Thanksgiving. 9am class Friday. WOD 18 min AMRAP: 10 weighted step up and overs 45/30 12 KBS 53/35 20 hollow rocks Strength- Back squat 8 reps@65% 6 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% 1 @ 90%