Saturday, 2-23-18
For time:
1-10
Sq. Clean 185/125
10-1
Burpee Pull Up
100m run after each round!!
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Wednesday, 12-26-12
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NO 5 AM CLASS THURSDAY. SEE YOU @ 6 AM. Strength: Clean and Jerk 2-2-1-1-1-1 (work up to heavy single) WOD: 12 Minute AMRAP 5 Burpees 3 Cleans 2 Jerks *weight should be 60% of heaviest rep from strength session*
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Deadlift – 1-1-1-1-1 Rest, then: For time: 1000 m row 80 Squats 60 Sit-ups 40 Push-ups 20 Pull – ups
Friday, 2-7-14
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Strength/Skill – 5 x 10 Banded Push-Ups Max Reps in Two Minutes Goblet Squats (KB or DB) Rest 30 seconds 4 Rounds for Time 20 Back Rack Step-Ups (10 per leg) 15 Ring Rows 10 KB/DB Snatches (5 per arm) Rest 30 seconds Max Reps in Two Minutes Goblet Squats (KB or DB) (Two Scores…
Wednesday, 9-26-12
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Paleo Challenge starts Monday, Oct. 1st. Tuesdays & Thursdays we will be adding a 7PM class. Workout of the Day A. Complete as many reps as possible in 4 minutes of: 1 Clean (power) 1 Chest-to-Bar Pull-Up 2 Cleans 2 Chest-to-Bar Pull-Ups 3 Cleans 3 Chest-to-Bar Pull-Ups 4 Cleans 4 Chest-to-Bar Pull-Ups . . ….
Wednesday, 3-7-19
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We will be closed Sunday. 7 sets of the complex: 2 Power Cleans + 2 Push Press + 1 Split Jerk For Time: 15 Sq. Snatches (95/65) 15 Box Jump Overs 24/20 30 D/U 3:1 12 Sq. Snatches (115/80) 15 Box Jump Overs 30 D/U 9 Sq.Snatches (135/95) 15 Box Jump Overs 30 D/U…
Thursday, 12/15/11
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Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Hang Power Clean 1RM 1-2-3-4-5-6-7-8-9-10 Hang Power Clean 70% of 1 RM H.S.P.U.’S