Wednesday, 3-26-14
Strength/Skill – Snatch Grip Deadlift – 5 x 2 70,70,75,75,80% Concentating on Flat/Extended Back and Knees back.
12-9-5
Wall Climbs
Hang Power Clean – 93/135
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Monday, 2-27-12
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Strength/Skill – Back Squats 5 RFT 8 Back Squats 225/155 4 Muscle ups ( 3:1 Pull-ups/Dips, 5:1 Ring Rows/Pushup Chest to Deck) 200m – Run
Monday, 2-2-15
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Roads are slick…..6 & 7 AM classes cancelled. 6PM class cancelled. 10 min AMRAP 10 OHS 115/75 20 Box Jumps 24/20 Strength: Find your 1RM Back Squat
Wednesday, 7-2-14
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Strength/Skill:weighted push ups 5×3 25 KB swings 70/53 500m run 50 C2B Pull Ups 500m row 25 wall balls 20/14 500m run 50 D/Us
Friday 6-12-15
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Sumo Deadlift- 7×3 Work up to heavy 3 TnG 7 Min AMRAP 2,4,6,8,10,12,14,16,18… reps of Box Jumps 24″/20″ Muscle Ups(Ring or Bar) Rest 3 Minutes 7 Min AMRAP 2,4,6,8,10,12,14,16,18… reps of Burpees HSPU
Thursday, 4-9-15
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Strength: 6 X 1 C&J at 80% 4RFT 10 Thrusters 95/65 20 KBS 53/35 30 D/U’s M/U practice
Friday, 12-1-17
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Christmas Party is Dec 16th. please sign up at the front desk. 10 Min EMOM: Even-12 KBS 70/53 ODD-12 Hollow Rocks + 5 Supermans 20 min AMRAP: 50 WB (20/14) 50 DU 40 Box Jump (24/20) 40 TTB 30 CTB PU 30 Bar-Facing Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Power Snatches (145/100)…