Thursday, 4-25-13
Strength
Push press: find your 1RM
5x3x3x3x1x1…
WOD
4 rounds for time:
5 Squat cleans (155#/105#)
21 KBS (53#/35#)
9 burpees
Strength
Push press: find your 1RM
5x3x3x3x1x1…
WOD
4 rounds for time:
5 Squat cleans (155#/105#)
21 KBS (53#/35#)
9 burpees
Strength/Skill – Snatch Balance Amanda 9-7-5 Muscle ups Snatch 135/95
Box Squats 3-3-3-3 10-9-8-7-6-5-4-3-2-1 Push Jerks 135/95 Sit-ups O.H. Walking Lunges w/ plate 45/25 Rob F. setting the bar on chest to bar!!!! Paul M. trucking through the W.O.D. Anthony A.
“Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his…
NO 8AM Class Saturday! 6 Rds 1 min Row / 1 min rest Score is total Calories 16 Min EMOM min 1- 40 D/U’s min 2- Max T2B min 3- 10 lunges 35/25 min 4- Max set of Wall Balls 20/14 Back Squats 5X2 @ 85%
Christmas party, Dec. 12th @7PM. Sign up if you are coming. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Strength/Skill: BRING SHIN GUARDS Rope Climbs *If you have rope climbs work on legless rope climbs* WOD: 14 Min AMRAP- 60 KBS 70/53…
Hero WOD Friday. Still time to bring something in!!! Strength Back Squat- 15 Min to Establish 2 RM WOD- 3 Min Marx Effort: T2B rest 2 min then For time: 28 SDHP 75/45 21 Thruster 95/65 15 Power Snatch 115/85 9 Clean and Jerk 135/95