Saturday, 12-17-16
Christmas Party tonight at 7.
Gym is closed tomorrow.
3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20″)
1:00 Push Presses (75/55)
1:00 Rowing for Calories
1:00 Rest
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Saturday, 10-19-13
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With a Partner: Three rounds of: 30 Wall ball shots, 20/14 pound ball 75/45 pound Sumo deadlift high-pull, 30 reps 30 Box jump, 20″ box 75/45 pound Push press, 30 reps Row 30 calories 30 Push-ups Body weight Front squat, 10 reps no rack Partiton Reps anyway you would like
Saturday, 2-1-20
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Don’t forget to wear your blue!! Partner WOD 30 Min AMRAP 8 RDS each 1 Rope climb 17 DB Snatches 20 Burpees
Saturday, 7-21-18
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Warm up: 2 RD at easy pace 20 D/U 5 BB Deadlifts 5 BB Front Squats With a partner- 100 D/U 2:1 50 Pull Up 150 D/U 50 T2B 200 D/U 25 Sq. Clean 135/95 100/75 Cal Row 25 Deadlifts 225/155 75/55 Cal Row 50 Burpee 50/35 Cal Row 100 Box Jump Overs 24″/20″
Saturday, 3-2-19
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Judging starts at10am Open 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders…
Friday, 9-22-17
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Join us tonight as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Strength: 15 min for Back Squat 1RM 21 min…
Friday 12-18-15
Byadmin
Strength 6×6 alt Plank rows *See Hannah for instructions* WOD 7 RFT- 6 Alt. Pistols 9 Push Press 115/85 12 Box Jumps 24″/20″