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Saturday, 5/7/11
Strength – Snatch Pull 3-3-3-3-3 W.O.D. 21-15-9 with 55m jog/55m sprint between each round One Arm Dumbell Thrusters 45/25 Chest To Bar Pull Ups
Thursday12-3-15
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Strength: 16 Min EMOM ODD- 3 TnG Power Snatch 65-75% of 1RM EVEN- 5-7 Strict HSPU WOD:…
Wednesday, 1-7-15
Getting Ready for the Open…… Games open WOD 14.1 10 min AMRAP 30 D/u’s 15 Power Snatches 75/55 Strength: Deadlifts: 10 reps @ 50% 10 reps @ 60% 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% of 1RM…..rest 2 min between sets. :
Monday, 7-15-19
Filthy fifty 50 For Time: 50 Box Jumps 24″/20″ 50 Jumping Pull-Ups 50 Kettlebell Swings 53/35 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 45/35 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double-Unders 3:1
Wednesday, 2-28-18
30 Min EMOM 1- 6 Deadlifts 315/225 2- 12 HSPU 2:1 3- 14 DB Snatch 45/30 4- 20 Air Squats 5- 2 Rope Climbs
Wednesday, 10/7/14
Strength/Skill: 15 minutes on Power Snatch: 4X5 – work to a 5RM 3 rounds for time of: 20 Single KB OH Walking Lunges (left) 53/35 25 KB Swings 20 Single KB OH Walking Lunges (right) 25 Lateral Jumps (over KB)