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Saturday, 6-1-18
5RFT: 20 Burpee to plate 45/25 4 Sq. Snatch 135/95 1 Rd of Cindy
Friday, July 13 2012
From Wednesday July 11th Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Power Snatch 3-3-3-3-3 TnG(Touch and Go) “SQT” Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there…
Monday, 9-9-19
15 min Snatch High Pull 3@95 3@100 2@105 % of 1RM Power snatch 5X1 Increasing weight GI Jane 100 Burpee Pull ups
Tuesday, 5/3/11
Strength – 5-5-5-5-5 Power Cleans “Little Bull” 2 R.F.T. 100 – Double Unders 25 – O.H. Squats 95/65 25 – Pull-ups 3 – Wall Climbs We found a way to have your next ho down with some root’n toot’n good BBQ! This recipe gives you that tangy taste without that added sugar. You can use…
Wednesday 11-4-15
Strength : Overhead Squat w/ 5 second pause in the bottom 6×1 work up to a heavyish single WOD: 8 RFT- 75′ Shuttle Run 10 Air Squats 10 Push ups 10 Strict Pull Up
Saturday 9-19-15
Partner Wod: For Time- 400 D/U 200 Wall Balls 20/14 150 DB Thrusters 35/25 100 c2b Pull Ups 100 Push Ups *EMOM 1 Rope Climb*