Monday, 9-30-19
Back Squat
5-5-5-5-5-5
Build
Control on the way down, fast on the way up
Sets 1-3: Warmup sets, 40-60% 1RM
Set 4-6: Working sets, 70-85%
27-21-15-9
C2B Pull Ups
Bar facing Burpees
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Friday, 5-16-14
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No classes Saturday. We will be doing the Stan Wong Race. For time: 115-lb. deadlifts, 50 reps 50 walking lunges 115-lb. back squats, 40 reps 40 toes-to-bars 115-lb. power cleans, 30 reps 30 burpee box jumps, 24 inch 115-lb. thrusters, 20 reps 20 triple-unders
Tuesday, 3-3-15
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Happy Birthday Alexander!!! Death by Sit Ups 5 1st min 10 2nd min 15 3rd min….. 5 RFT 5 Power Cleans 135/95 10 Push Ups 15 Jerks 135/95 20 Pull Ups rest 1 min
Tuesday, 9-20-16
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Strength: Find your 5RM deadlift 3RFT 30 Weighted Sit Ups 45/30 10 Squat Snatches 135/95 5 M/Us
Saturday, 12-23-17
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We are closed Christmas Day! 12 Days of Christmas 1- Sq. Clean 185/125 2- Bar facing Burpee 3- Deadlift 185/125 4- DB Power Clean 45/30 5- DB Push Press 45/30 6- Alt. DB Snatch 45/30 7- Pull Up 8- Alt. Pistols 9- Walking Lunge 10- HR Push Up 11- Bar Hops 12- Burpee Wall Ball…
Saturday, 2-16-13
Byadmin
Team WOD 2 person team (2 guys or 2 girls) 120 KBS (53#/35#) 100 medball catches(20#/14#) (10′ distance, 5 burpee penalty for dropping the ball) 80 medball cleans 40 medball situps then row 2000 m
Saturday, 1-7-16
Byadmin
“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 22 Front squat 75/45