Friday, 11-2-18
Deadlift
3×8 Build from Lighter weight
3×4 Build to heavy 4
10-1
HR Push Up
KBS 70/53
* 50 ‘ Bear Crawl after each rd*
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BRING APPROPRIATE ATTIRE FOR OUTDOOR RUN Iceland Annie does Open WOD 12.2 Strength/Skill – Split Jerk 3 RFT 5- Split Jerks 185/135 20-Backwards Walking Lunges 400m- Run
Tuesday, 1-1-12
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HAPPY NEW YEAR TO FAMILY AND FRIENDS !!!
Wednesday, 8-30-17
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Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: 5×3 strict press climbing in weight 3×3 Push Press climbing in weight 3×1 Push Jerk climbing…
Tuesday, 1-31-17
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Annie 50-40-30-20-10 D/U’s Sit Ups 30 min EMOM 2 Back Squats @80%
Monday, 9-21-15
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Strength: Back Squat 3X10 @ 65-70% of 1RM For time: 15 Cleans 155/100 30 T2B 30 Box Jumps 24/20 60 D/U’s 30 DB Push Presses 40/25 60 D/U’s 15 Thrusters 135/95 30 Pull Ups 30 Burpees One Barbell Scale as needed
Tuesday, 12-16-14
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Strength: 18 Min EMOM Even: 6 Thrusters 135/95 + 6 Burpees over the BB Odd : 6 alt. KB Snatches + 6 T2B Complete as many rounds and reps as possible in 12 minutes of: 15 Deadlifts 155/115 15 Deficit push-ups, hands on 25 pound plates 15 Box jumps, 24″ box