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Friday, 6-28-19
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. E2MOM for 10 min 3 Tempo Strict Press + 2 Split Jerk Tempo starts at the top = 5 Second down to shoulder, zero at shoulder, explode to over…
Saturday, November 13th 2010
“Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia,…
Thursday 6-9-16
3 RFT: 100 D/U 35 Thruster 75/55 30 c2b 25 Double KB c&j 35/25 20 walk out & in push up
Wednesday, April 25 2012
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Pistols Run 800m Then 10 rounds of the couplet: 10 H.S.P.U.’S 10 Pistols Then… Run 800m
Wednesday, 01-08-14
Skill: Power Snatch + Snatch Push Press + OHS + Heaving Snatch balance + Snatch Balance X 5 3RFT 1 min each: Row for calories KB swings 53/35 Box Jumps 24/20 Thrusters 75/45 Sit ups Rest 1 minute
Thursday, 4-17-14
Strength/Skill – Weighted Push-up 4 x 3 7 Minute Ladder 3 Clean and Jerk – 103/155 3 Toes to Bar – REST ONE MINUTE 7 Minute Ladder 3 Deadlift – 103/155 3 Lateral Burpees over the bar