Friday, 02/14/14
Strength/Skill – 1 Clean Deadlift + 1 Hang Squat Clean = 1 Cluster. 5 x 2 Clusters TnG (70-80% of 1 RM)
5 R.F.T.
7 – Inverted Burpee’s
17 – S.D.H.P – 75/45
27 – Russian Swing 53/35
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Strength/Skill – Split Jerk 2-2-1-1-1 10–>1 Floor Press B.W.T. Strict Chin-ups
Friday 9-18-15
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Strength : Front Squat 3×3 @ 85% WOD: 20 Min AMRAP- 10 Push Press 115/85 10 KBS 53/35 10 Box Jumps 24″/20″ *Scale as needed*
Friday, 2-8-13
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There will be no classes Saturday! Be safe!!! Strength/Skill – 10 Pull- ups Rest 30 Secs. 10 sec flexed arm hang x 5 (Pro/sup Grip) For time: 75 Handstand push-ups At the beginning of each minute perform 20 Double-unders.
Friday, 1-20-2012
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NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 WATCH VIDEO, DO HOMEWORK!! Strength/Skill – OH Squat 21-15-9 OH Squat 135/95 Power Clean
Wednesday, 3-29-17
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Strength: 5X3 Weighted Push Ups Teams of 3: AMRAP 30: 75 Calorie Row/ 1 Person holds a Plank 50 Push Presses (95/65#)/ 1 person holds bottom of Squat 75 Calorie Row 50 Push Presses (135/95#) 75 Calorie Row 50 Push Presses (155/105#) 75 Calorie Row Max Push Presses (185/135#) Only 1 person is resting
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)…