Monday, 4/4/11
Srtength/Skill – Split Jerk 3-3-3-3-3
W.O.D. – 20 min A.M.R.A.P.
5 Burpee Pull-ups
8 Knees to Elbows
80′ Bear Walk (40 Fwd./40 Bkwd.)
Srtength/Skill – Split Jerk 3-3-3-3-3
W.O.D. – 20 min A.M.R.A.P.
5 Burpee Pull-ups
8 Knees to Elbows
80′ Bear Walk (40 Fwd./40 Bkwd.)
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. Clean, from the high hang(above knee) 60%x3, 70%x3, 75%x3 “Eliabeth” 21-15-9 Clean 135/95 Ring Dip
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Snatch 20 min AMRAP 3 Squat Snatches (80% of 1 RM) 9 T2B 12 KB Swings 53/35
Strength: Deadlifts 5X5 All 5 sets should be at your 5RM Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings (70/53#) 40 D/U’s Max Calorie Row* *Score = total calories as a team
Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. For time: 1 rep Bear Complex 135/95 50 squats 1 rep Bear Complex 165/120 40 squats 1…
Strength: 3 Strict Presses + 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 20 Med Ball Twists 20/14 15 SDHP 95/65 10 Goblet Squats 70/53 Rest 1 Min.
Strength – Push Press 4-4-4-4 5 R.F.T. 15 Thrusters 95/65 15 Bar facing burpees The days results!!