Monday, 7-23-12
Strength/Skill – Push Jerk 2-2-2-2-2
3 Rounds
One Minute Ring Dips
Two Minute Shoulder to Overhead – 95/65
Three Minute Box Jumps – 24/20
1 Minute Rest
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Monday, 9-21-15
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Strength: Back Squat 3X10 @ 65-70% of 1RM For time: 15 Cleans 155/100 30 T2B 30 Box Jumps 24/20 60 D/U’s 30 DB Push Presses 40/25 60 D/U’s 15 Thrusters 135/95 30 Pull Ups 30 Burpees One Barbell Scale as needed
Thursday, 9-21-17
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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! Strength: 5×5 Strict Pull Up 5×5 Weighted…
Tuesday, 1-24-17
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Deadlifts 10 @ 55% 8 @ 65% 8 @ 75% 6 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 Mountain Climbers
Friday, 6/3/11
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W.O.D. – For Time : 21 Deadlifts (225/155) Run 400m 18 Deadlifts Run 400m 15 Deadlifts Run 400m 12 Deadlifts Run 400m *20 minute time limit Scaling options for all ability levels will be provided by your coach. Click and read the following article…. ….We have been fed a pyramid built of processed food bricks!!!!!…
Thursday, 12-27-18
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12 min EMOM Min 1,2,3 – 5 Strict Press Min 4,5,6 – 3 Push Press Min 7,8,9 – 2 Push Jerk Min 10,11,12- 1 Split Jerk 0:00 – 5:00 AMRAP 15 Front Squats 95/65 15 Lateral Barbell Burpees 5:00 – 7:00 rest 7:00 – 12:00 AMRAP 12 Front Squats 135/95 12 Burpee Box Jumps 24/20…
Thursday, 9-4-14
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5AM classes start today!!! Strength/Skill – 2 Front Squat + 1 Push Jerk x 5. 75 – 85% of your 1 RM. Look in your folders. 3 R.F.T. 30 Hang Cleans – 73/115 20 Burpees over the Bar 10 Box Jumps – 24/30 5 Muscle-ups