Friday, 11-8-13

Handstand Practice ‘THE LEGEND’ WOD Chris Kyle Nationwide   Friday   May 1, 2015 233 Reps Total 4x Pistols (single leg squats) 25 Kettlebell Swings (54#M, 35#F) 50 x Pushups (Chest to Floor) 75 x Pullups 50 x Pushups 25 x Kettlebell Swings 4 x Pistols       Christopher  “Chris” Kyle (April 8, 1974…

Congrats to Bobby S. & Suze S. on winning the Paleo Challange!!! Strength/Skill – Box Squats 2×5 (80%) 2×3 (85%) 2X1 (95%) “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand…

Strength/Skill: Back Squat 5X4 75-85% of 1RM 4 Rounds: 9 Power Cleans 135/95 12 Box Jumps (24″/30″) 15 MB Slams 50’ Bear Crawl

For time – 200 D/U 3:1 1 mile Run 50 Wall Ball 20/14 25 Burpee 10 ring M/U ( 20 Pull Up & 20 Dips)

MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. W.O.D. 21-18-15-12-9-6-3 Front Squat 135/95 95/65 65/35 5 Strict Pull ups No racking weight on front squats. All sets and reps must start with a power clean and end on the floor.

Last day to order from catalog is Jan 5th. Lots of sand outside, please clean your shoes.   Strength: 2 Power Clean + 1 Sq. Clean + 1 Push Jerk + 1 Split Jerk Complex Every 1:30 complete 1 complex for 6 sets (9 min) start @ 50% of weakest movement and build for a…