Monday, 9-15-14

Byadmin

6 min E.M.O.M. – Even Min. – 20 Air squats
Odd Min. – 10 DB Snatches 45/35 5 (l) 5 (r)

Strength/Skill – Shoulder Press 3-3-2-2-1-1
30-20-10 reps for time of:
Push Press 115/85
Chest-to-bar pull-ups

Similar Posts

Friday, 8-19-16

Byadmin

Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Deadlifts: 5×5 Between 75 and 85% For time: 400 M Run 50 WB Shots…

Saturday, 8-11-12

Byadmin

“Filty Fifty” or”Dirty Thirty” Perform 50 or 30 reps of each exercise for time 50 Box jump, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings, 35# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/33 pounds 50 Push ups 50 Wall balls, 20/14 pounds 50 Burpees 50 Double unders

Friday, 3-23-18

Byadmin

Tonight is the final event of the Open. Starts at 6PM. Bring your family and friends down to watch.   18.5  you get to choose…..   Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar…

Monday, 11/10/14

Byadmin

Tuesday no 5AM class. 6,7 and 9AM. Saturday Hours 8and 9AM Strength/Skill: Front Squat: 5@ 70%, 3@ 80%, 3@90% Every 2 min. for 10 min 4 @ 80% of 1RM Know your weights!!! 5 Hang Squat Clean and Jerk 205/135 25 Pull Ups 4 HSC&J 20 Pull Ups 3 HSC&J 15 Pull Ups 2 HSC&J…