Friday, 6-23-17
EMOM X 10
Min 1 – 10 Burpees
Min 2 – 15 Wall Balls
3 Rounds:
10 Power Cleans (155/115)
10 Front Squats
10 Push Jerks
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Monday, 9-24-12
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Tuesdays & Thursdays we will be adding a 7PM class. Strength/Skill – Weighted Chest to Ring Pull-ups / Chest to Ring Pull-ups / Ring Pull-ups 21-15-9 reps of: 225/185 pound Deadlift 135/95 pound Overhead squat
Wednesday, 1-21-15
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Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: Snatch Pull 5-5-3-2-1 EMOM for 6Min 5 Snatch Balance Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s
Saturday, 11-9-13
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7 R.F.T. Run 200 meters 20 Box Jumps, 24/20 20 Medi-Ball Cleans 20/14
Wednesday, 8-21-13
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Strength/Skill – 1 1/4 Front Squats 5×3 For time: 9-6-3 Thrusters 135#/95# Handstand push-ups If not RX rep scheme is 21-15-9
Sunday, April 15 2012
Byadmin
PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER
Saturday, 3-30-19
Byadmin
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)