Tuesday, 11-12-13

Christmas Party is Dec 16th. please sign up at the front desk. Strength: Front Squat 6×3 w/5sec descend Sumo Deadlift 2×3@60% 2×3@70% 1×3@80% 1×3@90% 8min AMRAP: 30 D/U 8 Alt. DB Snatch 50/35 4 Broad Jumps ( Long Length of mat)

Strength/Skill: Snatch Grip Deadlifts 5X3, Snatch Grip High Pulls 3X3 As many reps as possible in 3 minutes: 10 Burpee box jumps 24″(20″) 20 Pull ups 30 Air squats 40 Toes to bar 50 Wall balls 10ft. (20#/14#) 60 KB swings 24kg(16kg) 70 Double unders Rest 2 minutes As many reps as possible in 6…

GOODALE FARMS WILL BE HERE THIS FRIDAY AFTERNOON AT 5PM. COME GET YOUR GRASSFED MEAT AND DAIRY AS WELL AS YOUR PRODUCE. NEXT WEEK WE WILL START A 7PM CLASS ON TUESDAY AND THURSDAY. COMES THE FALL THAT TIME SLOT WILL BE FOR THE CHALLENGE CLASSES.   JULY 4TH, WE WILL HAVE  8 AND 9AM…

6 Min EMOM 100 m run   20 min EMOM 3 Power Cleans 185/135 2 Front Squats 1 Push Jerk Pick a weight where you can do all 6 reps unbroken!!! 5 Burpee penalty at the end of wod for every time you drop the BB.

9 min E3MOM Back Squat 3×10 @ 40,45,50% of 1RM Death by (EMOM) – 1 DB Power Clean 50/35 1 DB Push Press 50/35 1 DB Front Squat 50/35 2 DB PC 2 DB PP 2 DB FS 3 3 3… *Increase 1 rep on each movement every minute till failure*

Thrusters 5×5 20 Min AMRAP 10 Burpee box Jump Overs 24/20 15 Weighted Sit Ups 20 Wall Balls 20/14