Saturday 10-14-17
HAPPY BIRTHDAY TO US!!!! 7 YEARS – 10-15-2010
COWFISH @ 7PM.
7 RFT:
250m Row
15 Back Sq. 75/55
11 Pull-up
10 Push-up
1 Rope Climb
HAPPY BIRTHDAY TO US!!!! 7 YEARS – 10-15-2010
COWFISH @ 7PM.
7 RFT:
250m Row
15 Back Sq. 75/55
11 Pull-up
10 Push-up
1 Rope Climb
A – Starts at Ten minutes past the hour. The WOD takes an entire hour. W.O.D. A. Take 15-20 minutes, not more, to establish a 1-RM Snatch B. Take 15 minutes, not more, to establish a 1-RM Clean & Jerk Rest 5- 10 minutes after session B, and then… C. Against an 8-minute running clock,…
SEE……Alot of exercise creates a great endorphin flow!!!! Look how happy Krista is. Strength/Skill – O.H. Squats 5-5-5-5 15 min A.M.R.A.P. 3- Snatch Grip Deadlifts 95/65 3- Hang Power Snatch 3- O.H Squats 30- Walking Lunges 50- Double Unders
Amanda and Katie rocketing out of the Squat Clean!!!! Annie blasting her Squat Cleans!!!!! Team W.O.D.-With partner, perform the following 100 – KB Swings 100 – Pull-ups 100 – Thrusters 45/30 (bar) 100 – K2E One partner performs ten burpees, while the other completes above tasks.
Turkey Frittata Ever have those days when you’ve overslept? Wake up in a frantic hurry to get to work on time? Usually, you give yourself plenty of time to prepare a fantastic meal to get your day started. Dohh!! Well now you have a recipe that you can prep for the week just incase you…
Christmas Eve hours 8 and 9am only. Closed Christmas Day. No 5 am classes next week. 12 min EMOM Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 79% of 1RM Front Squat For Both Lifts 5 RFT 500m Row 15 OHS 95/65 5 Wall Climbs *24 min Cap*
WE ARE RUNNING OUTSIDE FOR 1000 METERS, PLEASE BRING APPROPRIATE ATTIRE. Strength/Skill – SNATCH GRIP DEADLIFT For time: Run 1000 meters 100 Push-ups 20 D.B Split Snatches 10 L 10 R From :36 secs. on