Saturday, 12-14-19
Christmas Party tonight @6:30.
Closed Tomorrow.
2 Rds
60/45 Cal Row
50 Alt DB Snatches
40 Weighted Sit Ups
30 Deficit Push Ups
20 Push Jerks
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Thursday 9-3-15
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Strength: 6×5 Deadlifts 80-90% of 1rm WOD: 14 Min AMRAP- 12 KBS 53/35 9 Thruster 75/45 6 HR Push up 3 OHS 75/45 *Scale as needed*
Tuesday, 3-20-12
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Important Membership Change Inforamtion Strength/Skill – Push Jerk 3 RM 15min “Climbing AMRAP” 50 Squats 10 Push Jerks 95/65 50 Squats 10 Push Jerks 115/85 50 Squats 10 Push Jerks 135/105 50 Squats 10 Push Jerks 155/125 50 Squats W/ remaing time Push Jerk 175/145
Monday, 9-2-19
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8 and 9am only for Today For time: 21 Strict Press 95/65 15 Push Press 135/95 9 Push Jerk 185/130 6 Split Jerk 215/140 .. then.. 50 lat burpee over bar …then… 21 Deadlift 95/65 15 Deadlift 135/95 9 Deadlift 185/130 6 Deadlift 215/140
Monday, 6/20/11
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W.O.D. Skill – Split Jerk For time: 21 S.D.H.P 95/65 85/55 75/45 3 Push Jerk / Split jerk 95/65 85/55 75/45 18 S.D.H.P 6 Push Jerk / Split jerk 15 S.D.H.P 9 Push Jerk / Split jerk 12 S.D.H.P 12 Push Jerk / Split jerk 9 S.D.H.P 15 Push Jerk / Split jerk 6 S.D.H.P…
Saturday, 9-15-18
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5 RFT 25 HR Push Up 50′ Bear Crawl 25 Hang Power Snatch 75/55 50′ Bear Crawl 25 Back Squat 75/55 50′ Bear Crawl
Thursday, 5/26/11
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Strength – Weighted Pull-ups 3-3-3-3-3 W.O.D. – “Karen” For Time – 150 Wall Balls Three Minute rest Tabata Sit-ups