Friday, 3-22-12

Strength: Back Squats 9×3 @ 60-82.5% 1RM 20 min AMRAP 5 c2b 7 t2b 9 Dips 30 D/U

Strength- 10 Min EMOM 3 Hang Power Cleans *Start at 50% of 1RM Power Clean and work up* U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy…

No 5AM Class today! Strength: weighted push ups 5-5-4-4-3-3-2-1 Tabata Box Jumps 24/20 S2O 135/95 T2B Wall Balls 20/14 with 1 min rest between exercises

Athletes report to gym at 6PM for Open Judging. WORKOUT 16.4 Rx’d Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups (scaled HR push ups, masters push presses) Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155…

Goodale farms here today at 5pm. July 4th hours: 8 and 9 am   15 min EMOM MIN 1-10-15 Walk out/ walk in Push Ups MIN 2- 10-15 Weighted sit ups MIN 3- 10 Hang Power Cleans   Granite Games 2016 AsRx (Men/Women) 14 minutes AMRAP: 70 double-unders 7 ring muscle-ups 7 snatches (155/105lbs) Masters 35-39 (Men/Women)…

I have Tribal Game’s Tickets. Please see me if you pre-ordered. 7 RFT: 40 D/U 10 Burpee Broad Jumps 3 Deadlifts 275/205 100m Farmers Carry 45/30