Friday, 3-22-19
With a partner complete:
4 RFT-
2 Rope Climb 2:1
50 Wall Ball 20/14
2 Rope Climb
50 Box Jump Over 24/20
2 Rope Climb
50 DB Snatch 50/35
2 Rope Climb
50 Ring Row
Skills
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Monday, 9-2-19
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8 and 9am only for Today For time: 21 Strict Press 95/65 15 Push Press 135/95 9 Push Jerk 185/130 6 Split Jerk 215/140 .. then.. 50 lat burpee over bar …then… 21 Deadlift 95/65 15 Deadlift 135/95 9 Deadlift 185/130 6 Deadlift 215/140
Monday, 3-2-15
Byadmin
6 and 7 am classes cancelled today. Strength: Front Squat 5 @ 65% 3 @ 75% 1 @ 85% Every 2 min for 10 min 3 @ 75% of 1 RM 3RFT 200m Row 100m Walking lunges 50 Air Squats
Saturday, 11-18-17
Byadmin
Christmas party will be Dec 16th. Save the date! We will be closed Thanksgiving! Friday hours are 8 and 9am. 6 RFT: 15 DB thrusters 50/35 50 D/U (2:1 Tempo Jumps) 3 Rope Climbs (3:1)
Monday, 10-30-17
Byadmin
Strength/ Skill: Snatch Balance + 2 OHS x 6 Build to heavy Complex Snatch Grip Deadlift- 5×3 Increase weight each set. Start @ 90% 1RM Snatch 4 Min AMRAP – 12 KBS 70/53 8 HSPU 4 Power Clean 75/55 *rest 2 min * 4 Min AMRAP – 12 Power Clean 75/55 8 KBS 70/53 4…
Saturday, 5-26-12
Byadmin
The BBQ is Today. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM WOD In teams of two, complete as many…
Wednesday, 6-4-14
Byadmin
Strength/Skill – Bench Press 5×3 5 R.F.T. 40 D/U’s 10 Push Presses 155/115 200m Run Cool Down 10 x 5 Pull-ups