Friday, 3-3-17
10 Rounds for Time
10 Box Jump Overs
10 Sit-Ups
10 BB Thrusters 45/33
10 Reverse Lunges (1.5/1)
10 Push-Ups
Begin each round with 40′ Bear Crawl
Similar Posts
Saturday, 8-31-13
Byadmin
Labor Day – Monday – 9-2-13 – Morning 7&8 am CLASSES ONLY Afternoon Classes 5&6 P.M. Only Partner WOD Team WOD (2 person teams) 3 Rounds for Time Round 1 First person Does 10 C&J’s (135# and 95#) Note: set the rowers for 2100 m while second person rows 250 meters. Using the same rower…
Tuesday, 11-20-12
Byadmin
CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Skill – Thruster Efficiency Strength – 7 Thrusters on the Minute – 73/115 For 6 minutes, AMRAP on the 7th Minute. You may NOT drop the bar on your 7th minute. Rest 2 minutes…
Friday, 12-25-15
Byadmin
Merry Christmas!!!
Monday, 3-30-15
Byadmin
Strength: 1 Snatch + 1 Snatch Balance + 1 OHS @ 50%, 75%, 80%, 85% 4 X 3 Snatch Grip Push Press @ 75% “Nasty Girls” 3RFT 50 Squats 7 M/U’s 10 Hang Power Cleans 135/95
Friday, 1-31-20
Byadmin
3 x 20 Kneeling Banded Crunches 3 x 10 Rower Pikes 3 x 10 ea side Banded Oblique Twists 3 x 20 Hollow Rock 20 Power Cleans 135/95 20 Front Squats 20 Push Jerks 20 Squat Clean Thrusters EMOM 4 Burpee Over the Bar
Monday, 1-2-12
Byadmin
Strength/Skill – Weighted Dips 15 min AMRAP 2 – Rope Ascents 18 – WB Shots 20/14 40m – Bear Crawl (From cone to cone 4x’s)