Saturday, 11-19-16
3 RFT
10 Burpees
10 Thruster 115/75#
10 Burpees
10 Push Jerks 115/75#
10 Burpees
10 Hang Squat Clean 115/75#
10 Burpees
10 OHS 115/75#
EMOM 2min: 50′ Bear crawl
Similar Posts
Wednesday, 10-9-19
Byadmin
WE WILL BE DOING THE OPEN FRIDAY NIGHTS STARTING 5PM. JOIN US FOR WINE WHILE WE CHEER EVERYONE ON!!! Every 90 sec x 10 sets Power Clean & Push Jerk 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 40-60% Sets 4-6: 70-80% Sets 7-10: 85%+ For time: 21 Clean & Jerks 135/95 500m Row 15 Clean & Jerks 500m…
Saturday, 2-15-14
Byadmin
Weighted D.B. Ab-Mat S/U’s 30 reps (Chin should be in constant contact with D.B. handle) 155/115 pound Squat clean, 15 reps Weighted D.B. Ab-Mat S/U’s 24 reps 155/115 pound Squat clean, 12 reps Weighted D.B. Ab-Mat S/U’s 18 reps 155/115 pound Squat clean, 9 reps Weighted D.B. Ab-Mat S/U’s 12 reps 155/115 pound Squat clean,…
Monday, 8-13-12
Byadmin
Strength/Skill – Front Squat: 3-3-3-3-3 7 Rounds for time: 7 Power Clean (95/63) 7 Bar Facing Burpees
Tuesday, 12-4-18
Byadmin
12 min EMOM: Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 76% of 1RM Front Squat For Both Lifts 27 min EMOM Min 1 – 12 Burpees to plate 45/25 Min 2 – 10/8 AAB Cals Min 3 – 15 KBS 53/35
Monday, 3-18-13
Byadmin
REMINDER: Tuesday 9:15 am free yoga class! STRENGTH/SKILL EMOTM for 6 Minutes, AMRAP on the 7th Minute 3 Presses – 83/125 METCON AMRAP 7 Minutes 5 Squat Clean – 103/155 7 Toes to Bar 10 Chest and Chin to the Deck Push-ups *You must get at least 3 Rounds to Rx*
Monday, 5-7-12
Byadmin
Partner WOD Saturday -“THE THREE HUNDRED” Strength/Skill -Daedlifts Tabata’s Deadlift Lifts 225/135 Push-ups Hang Power Cleans 95/65 There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.