Monday, 8-4-14
5 min.A.M.R.A.P.
4 Manmakers 45/25
8 Hang Power Cleans 95/65
Strength/Skill – 15 mins to find 1 RM Front Squat
5 min.A.M.R.A.P.
5 Burpees (plate)
10 Push Presses 95/65
Similar Posts
Monday, 12-29-14
Byadmin
Strength: 5min EMOM 3 Back Squats @ 75% 5min EMOM 5 Back Squats @ 65% 5min EMOM 10 Back Squats FAST 15-12-9-6-3 reps for time of: T2B Clean and jerk 135/95 Push-up
Wed. 12/29/2010
Byadmin
Skill – Pistols CROSSFIT WOD: 20 min AMRAP: 5 ring pushups 10 OHS 95/65 15 Kb swings 55/35
Thursday, 7/7/11
Byadmin
Strength/Skill – Pressing Snatch Balance 5-5-5-5-5 7 Rounds for time: 10 Overhead Walking Lunges (with bumper plate) 45/25 10 Push Jerks 135/95 10 Burpee Broad Jumps
Saturday, 12-13-14
Byadmin
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Capacity Test 20 min AMRAP 50 WB 20/14 50 D/U’s 40 Box Jumps 24/20 40T2B 30 C2B Pull Ups 30 Bar facing Burpees 20 Cleans 145/100 20 jerks 145/100 10…
Thursday, 9-18-13
Byadmin
Thruster – 1 RM 3 Rounds for time: 6 Clean Thruster (2/3 of 1 rm thruster) 12 T2B 24 Box jump overs 24/20
Wednesday, 2/23/2011
Byadmin
Strength – Strict Press – 3-3-3-3-3 W.O.D. – 3 Rounds 21 Forward Walking Lunges 21 Backward Walking Lunges 21 Ring Dips MORNING CLASSES: 6AM, 7AM, 8AM, 9AM, 10AM EVENING CLASSES: 4PM, 5PM, 6PM, 7PM