Friday, 5-8-15
Strength: Weighted Push Ups 5 X 5
5 Thrusters 205/155
20 Strict Pull ups
10 thrusters 165/115
15 Strict Pull ups
15 Thrusters 135/95
10 Strict Pull ups
20 Thrusters 95/65
5 Strict Pull ups
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Saturday, 3-12-16
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HAPPY BIRTHDAY COACH NATE! Partner Crain: 3 rounds for time of: 34 push-ups 50-yard sprint 34 deadlifts, 135 lb. 50-yard sprint 34 box jumps, 24-inch box 50-yard sprint 34 clean and jerks, 95 lb. 50-yard sprint 34 burpees 50-yard sprint 34 wall-ball shots, 20-lb. ball 50-yard sprint 34 pull-ups 50-yard sprint One person works the…
Tuesday, 7-8-14
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Strength/Skill -5×3 Back Squat (heavy) 13 min A.M.R.A.P. 8 Burpees over the bar 10 Deadlift 135/95 12 Box Jumps 24/20
Saturday, 3-2-19
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Judging starts at10am Open 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders…
Thursday, 8-7-14
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With a 15 minute clock, for total reps 5 minutes of thrusters 115/80 4 minutes of double unders (Sub single unders) 3 minutes of bar facing burpees 2 minutes of Bar Muscle Ups (Sub C2B/Pull-ups/Ring Rows) 1 minute of thrusters 115/80 Score is total reps Rest 2 minutes Then Touch and Go Squat Clean Party…
Wednesday, 10-23-19
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Sumo Deadlift: Build to a 3 rep max in 15 minutes With a 18 minute clock: Run 1 mile as fast as possible then AMRAP in the remaining time: 12 Sumo Deadlift High Pulls (95/65) 12 Walking Lunges 12 DB Snatches 53/35
Wednesday, 9-26-12
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Paleo Challenge starts Monday, Oct. 1st. Tuesdays & Thursdays we will be adding a 7PM class. Workout of the Day A. Complete as many reps as possible in 4 minutes of: 1 Clean (power) 1 Chest-to-Bar Pull-Up 2 Cleans 2 Chest-to-Bar Pull-Ups 3 Cleans 3 Chest-to-Bar Pull-Ups 4 Cleans 4 Chest-to-Bar Pull-Ups . . ….