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Friday
9AM Class only today. “12 Days of Thankfulness” 1 50 D/U’s 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11…
Friday, 8-16-13
Strength/Skill -Overhead Squat 3-3-3-3-3 For time: 75 hang squat snatch 45/35
Wednesday, 11-1-17
Strength: Strict Press 5×3 Ascending Weight Push Press w/pause at dip 6×2 Ascending Weight 12 Min Running Clock: 0:00-3:00 AMRAP 3 Deadlifts 315/205 3 Bar Facing Burpee 3:00-5:00 Rest 5:00-8:00 AMRAP 5 Deadlifts 275/185 5 Bar facing Burpee 8:00-10:00 Rest 10:00-12:00 AMRAP Bar Facing Burpee *These are sprint type wods*
Friday, 2-13-15
No 8 AM Class Saturday. If you are coming in tomorrow please bring in a deck of cards. Strict Press 3-3-3-3-3 reps Push Press 2-2-2-2-2 reps Push Jerk 1-1-1-1-1 reps Cleans 1-1-1-1-1
Saturday, 8-17-19
“Goodell” 5 RFT – 400m Run 20 Wall Balls 20/14 14 Kettlebell Swings 53/35 38 reps of “X” X = Round 1: Push-Ups Round 2: Air Squats Round 3: Pull-Ups Round 4: Alternating Lunges Round 5: Burpees This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on…
Tuesday, 8/2/11
20 min A.M.R.A.P. 2 – G.2.O (80% of 1 RM) 4 – Front Squats (Same weight) 6 – C.2.B 8 – Broad jumps 200m Fast Jog