Tuesday, 3-4-14
Strength /Skill – A. BS @20X1; 2,2,2; rest 2-3 min (75-85%)
B. Power jerk; 1.1.1; rest 2-3 min (70,75,80%)
3 min amrap
25 DU
7 burpee AFAP
10 cal row
rest 3 min
x 3
Strength /Skill – A. BS @20X1; 2,2,2; rest 2-3 min (75-85%)
B. Power jerk; 1.1.1; rest 2-3 min (70,75,80%)
3 min amrap
25 DU
7 burpee AFAP
10 cal row
rest 3 min
x 3
Partner WOD Saturday The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM Strength/ Skill –…
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Squats E3MOM X3 10 @ 50% 10 @ 55% 10+ @ 60% 6 MIn AMRAP 6 Strict HSPU (2:1) 5 M/U’s (Pull Ups and Dips) 4 Front Squats @ 60% of 1RM Rest 2 MIn 5 Min AMRAP 5 Strict HSPU 4 M/U’s…
Strength/Skill – Power Clean 5-5-3-3-1 4 R.F.T. 6 Man Makers 45/25 12 Pull-ups 18 Alternating Pistols
Warm up: 2rds at easy pace 7 BB Power Snatch 7 BB Deadlifts 5 t2b 5 Burpee with a partner 0:00- 20:00 AMRAP 30 Power Snatch 75/55 15 HSPU 30 Deadlift 75/55 rest 5 min 25:00-38:00 AMRAP 25 OHS 95/65 20 T2B 15 Burpee to plate 200′ 2-KB Farmers Carry 53/35
The back of….Deb “Shredded Wheatie” Beattie!!! Paleo Kits and Paleo Crunch are availble. Go wheat free…..All jerky is grass fed beef, the best kind of meat one can put in their body!!!! Strength/Skill – Push Press Fabuolous “50” …Mariana’s 50th Birthday…and Happy Birthday to Fabulous Phil Archer!!! For time: 50 Box jump, 24 inch box…
Strength/Skill – Deadlifts. 15 mins to find a 3 RM 4 minute AMRAP (for reps, not rounds) 6 thrusters (95/65#) 3 over the bar burpees rest 1 minute 4 minute AMRAP (for reps, not rounds) 6 over the bar burpees 3 thrusters (95/65#)