Friday, 10/31/14
15 min AMRAP
10 HSPU
10 M/U
10 Thrusters 95/65
Strength/Skill: 15 min to find your 1RM Deadlift
10 min EMOM
odd 5 Deadlifts @ 70%
even 5 Weighted Dips
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Monday, 7-18-16
Byadmin
Strength: Every 90 sec for 7 sets Snatch 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 80% 3RM Attempt X 2 Back Squat 6 @ 70% 6 @ 75% 6 @ 78% Then find your 6 RM Complete as many rounds as possible in 10 minutes of: 10 burpees…
Friday, 10-10-14
Byadmin
Strength/Skill: Snatch balance 7 Minute Ascending Ladder 2,4,6,8…. Deadlift (225/135) HSPU Rest 3 Min 7 Minute Ascending Ladder 2,4,6,8…. Power Cleans (155/95) Pistols
Monday, 12-30 -19
Byadmin
8 and 9 am Tuesday. Closed Wednesday OHS 5×5 15 Min AMRAP 90 D/U’s 3 Rope Climbs 30 Power Snatches 75/55
Monday, 12-28-15
Byadmin
Strength: Back squat work up to heavy 2 Wod- 18min amrap: 15 power snatch 75/45 10 burpee box jump 5 hspu
Wednesday, 1-15-20
Byadmin
Please Clean your shoes! 2 Min Tababtas Heel Taps Hollow Rock T2B Sit Ups For max reps: 6 minutes of D/U’s 5 minutes of Box Jumps 4 minutes of Power Snatches 75/55 3 minutes of OHS 2 minutes of Hang Power Cleans 1 minute of Thrusters
Monday, November 15th 2010
Byadmin
W.O.D 20 Deadlifts (275/185) (225/155) (185/125) Run 400m 20 KB swings (70/53) (53/35) (35/25) Run 400m 20 Overhead Squats (115/75) (95/65) (75/55) Run 400m 20 Burpees Run 400m 20 Pullups Run 400m 20 Box jumps (24/20) Run 400m 20 DB Squat Cleans (45/30) (35/25) (30/20) Run 400m