Monday, 10-10-16
Strength:
Every 30 sec for 8 min:
1 Hang Squat Snatch @ 70-80%
Front Squats:
3X5 @ 70-75%
Every 3 min for 15 min (5sets)
50 D/Us
12 Thrusters 115/85 95/65
9 Burpees over the bar
Rest until next interval
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Tuesday, 9-25-12
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Tuesdays & Thursdays we will be adding a 7PM class. 5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec. -then- 3 rounds for time of: 14 Burpee Over-the-Box Jumps 24/20″ 21 KBS 24/16kg 28 Shoulder Touches
Wednesday, 12/22/2010
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W.O.D. 7 rounds: 5 heavy front squats, 155/105 7 burpee broad jumps 3 HSPU
Tuesday, April 24 2012
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No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 30 Day Paleo Challenge starts Monday April 30th and will end Memorial Day weekend with a BBQ. Details to follow. Partner WOD Saturday. Two on a team. Strength/Skill – Clean High Pull 21-15-9 Power Cleans 115/75 Clapping Push-ups Clapping Pull-ups
Saturday, 2-29-20
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3 Rds each, then rest 30/24 Calorie Row 30 Push Ups rest 2 minutes 30/24 Calorie Row 30 Wall Balls rest 2 minutes 30/24 Calorie Row 50′ Overhead DB Walking Lunge – Right Arm 50′ Overhead DB Walking Lunge – Left Arm
Monday, 12/20/2010
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W.O.D. 21-15-9 Turkish get-ups 53/35 Squat cleans 135/95 Pull-ups
Wednesday, 2-5-14
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Strength/Skill – Clean & Jerk NO OLY SHOES ON ROPE CLIMBS For Time 100 Double-Unders 2 Rope Climbs 50 Push Press 75/45# 2 Rope Climbs 100 Air Squats 2 Rope Climbs 50 Squat Thrusts 2 Rope Climbs NO OLY SHOES ON ROPE CLIMBS