Monday, 3-3-14
Strength/Skill – Snatchgrip Deadlift 5×3
Fran
21-15-9 reps for time of:
95-lb. thrusters
Pull-ups
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WOD – For Time: 2 Rounds of: 20 Handstand Push-ups 30 Swings (53/35) then 2 Rounds of: 20 Pistols 30 Sit-ups then 2 Rounds of: 20 Back Squats (135/95) No Rack 30 Box Jumps (20″)
Wednesday 8-5-15
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Snatch, from the mid hang 65%x2, 75%x2, 80%x3 3-6-9-12-15-18-21 Wall Ball 20/14 Pull Up Each Round begins with 200m Run *20 min Cap*
Saturday, 10-5-13
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50 Power cleans (135/95) 50 Wallballs 50 KB Swing (1.5/1)
Thursday, 3-8-19
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No 5am class tomorrow. We will be closed Sunday. 20 RFT 2 Ring M/U (7 Pull Up or 10 RR) 4 HSPU 2:1 6 Deadlifts 155/105 *26 min Cap* Skill Work – Muscle Ups, HSPU/Walk Things that could be coming up in the next few Open Wods.
Tuesday, 2-14-12
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When Bobbby V. gives the thumbs up. you know it’s all good!! I’m glad that’s over!!! Congratulations to Katie B. & Jimmy Z on there Frosbite competition this past weekend in Long Island City!!!!!!!! Strength/Skill – Front or Back Squat Warm Up Sets: 5 Reps at 40% of 1RM 5 Reps at 50% of 1RM…
Tuesday, 2-14-16
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HAPPY <3 DAY!! Strength: Bench Press 4X3 @ 70% Partner Wod 20 min Amrap 2 Clean and Jerks , 10 Pull Ups 4 Clean and Jerks , 15 Pull Ups 6 Clean and Jerks , 20 Pull Ups 8 Clean and Jerks , 25 pull Ups 10 Clean and Jerks , 30…