Monday, 9-14-15

  20 Min AMRAP 20 HSPU 2:1 20 Weighted Sit-Up 35/25 20 Slam Ball30/20 20 K2E

15 min to complete: 3×12 Bent Over Row 3×10 Hammer Curls 3×10 DB Single Arm Row (bench) 3x 21’s   6RFT 10 Deadlifts 225/185 20 Box Jump Overs 24/20 30 D/U’s 3:1        

We we want to wish Jordan Miles good luck as he will be deployed to Africa for 3 months!!! Christmas Party at Brewology December 13th! Strength/Skill: Hang Squat Clean 10 minutes to work up to a Heavy Single WOD The Jordanator For Time (7 minute cap) 50 Thrusters Begin Each Minute with 7 Push-Ups Rest…

  Every 2 min for 12 min 3 Push Press + 2 Push Jerk + 1 Split Jerk Build to a heavy complex 3 RFT 30 Thrusters 75/55 30 T2B *20 min Cap*

Christmas party Dec 17, pleas sign up at front desk! Strength: back squats 6×5 @ 75-85% 4 Rounds: 21 Wallballs (20/14#) 18 Kettlebell Swings (53/35#) 15 Burpees 12 C2B Pull-ups

“Fight Gone Bad!” TAG TEAM!! (A PARTNER WOD) Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you and your partner move from each of five stations after two minutes. One works while…