Wednesday, March 28th 2012
Strength/Skill –
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Each exercise must be completed before moving to the next.
30 MINUTE TIME CAP
Strength/Skill –
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Each exercise must be completed before moving to the next.
30 MINUTE TIME CAP
Matt’s Birthday celebration at Brewology tonight. Between 7:30 and 8PM. Congrats to our 3 athletes; Janel, Marcus and Matt for showing Long Island what Kryptoniters are made of!!! For Time: 1000m Row 25 Box Jumps (30″ / 24″) 25 Thrusters (125# / 85#) 25 Burpee Chest to Bar Pull-ups 25 Power Cleans (170# / 120#)…
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
Warm up 2 RDs 10 Air Squat :30 Squat Hold 10 KBS 10 Banded Squats 12 min to complete: Back Squats 5×2 @ 80% 3×2 @ 85% 1×2 @ 90% 1×1 92.5% 3RFT: 50 Air Squats 40 KBS 53/35 30/25 Cal Row *20 min cap*
Congrats Rob & Amanda! Just married!!!! Olympic Athlete Christine Girard Snatches 106 kg (233 pounds) at Ogopogo Weightlifting Championships 2011 in Kelowna, B.C. Strength/Skill -S.D.H.P. 15 MIN. .A.M.R.A.P. 4 Wall Climbs 8 Pistols 12 SDHP’s 75/55
Warm – up: 100 Jumping Jacks (For Lalanne) 3rounds of 15 overhead squats 15 ring rows 15 sit-ups 10 push-ups (games style) Skill – Turkish get-ups W.O.D. 21-18-15-12-9 Power Snatch 95/55 Turkish get ups 1.5/1.0 Wall Balls 20 /14
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Hang Squat Clean WOD 3 rounds: 1 minute of Hang Squat Cleans @ 50% of your 1 rm 1 minute of KB Swings…