Monday, 6-4-12
Congratulations to our Paleo Challenge winners Frank C. and Dawn D!!!!!!!
Strength/Skill – Rowing Efficiency
For Time:
Row 2000m
50 Pistols (Alternating Legs)
30 Hang Power Cleans 165/105
This WOD will be in two heats.
Congratulations to our Paleo Challenge winners Frank C. and Dawn D!!!!!!!
Strength/Skill – Rowing Efficiency
For Time:
Row 2000m
50 Pistols (Alternating Legs)
30 Hang Power Cleans 165/105
This WOD will be in two heats.
“Willy” Three rounds for time of: Run 800 meters 225 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 pood U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine…
Summer Tuesday and Thursday 7PM classes start this week. Please bring a sweat towel to classes. Strength: 5 Min EMOM 3 Power Snatches @ 70% of 1RM 5 min EMOM 3 Snatch Balance + 1 OHS @ 60 % of Snatch 30 Power Snatches 135/95 50/40 Cal Row 30 HSPU 15 min CAP…
Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! “For time: 5 Rope Climbs 3:1 75…
Strength/Skill -Hang Clean: 3-3-3-3-3 3 cycles – AMRAP – 3 minutes: 3 hang cleans (135/93) 6 front rack walking lunges (135/93) 15 mountain climbers Rest 2 minutes between rounds. Cycles pick up where previous cycle left off.
E3MOM x 9 min (3 sets) 15 Back Squats @ 30-40% of 1 RM With a 23 min running clock complete: 5 min EMOM 40yd Sprint rest 1 min Every 90 seconds for 6 sets (9min) 100m Sprint rest 2 min Every 3 min for 6 min 400m Sprint
Strength: 6 X 1 C&J at 80% 4RFT 10 Thrusters 95/65 20 KBS 53/35 30 D/U’s M/U practice