Tuesday, 12-4-12
Strength/Skill – SDHP 3 3 3 3 @ 70%
Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball
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Tuesday, 10-23-18
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With a 30 min running clock: 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 115/85 rest 3min 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 135/95 rest 3min 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 155/105
Saturday, 3-25-17
Byadmin
Today is Open Gym and also the last day of the Open. We will start Heats at 9AM. Ending with our last heat at 11:15. WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes
Monday, 9-23-13
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Strength/Skill – M.E. Pull-ups. 5 sets x 90 sec rest Five rounds for time of: 50 feet B.B. O.H. walking lunges 45/33 21 Burpees
Monday, 6-3-19
Byadmin
Thank you everyone for your patience with our septic problem. The problem has been fixed and the gym floors sanitized. Back to regular hours. E2MOM for 10 min 6 Romainian Deadlifts (bar doesn’t touch the ground, and you’re using a clean grip on the bar) (Rep starts in the up position) For time: 20…
Tuesday 11-10-15
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WOD: Diane 21-15-9 Deadlift 225/155 HSPU Strength: 7×1 Split Jerk Technique or working up to 80-90% of 1 RM
Monday, 9-3-18
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Today’s hours are 8 and 9 am only. 3 RDs for max reps 1 min Max Burpee 1 min Max Wall Ball 20/14 1 min Max Jumping Squats 1 min Max Weighted Sit Up 25/15 1 min Max Hang PowerClean 115/85 1 min REST