Saturday, 3/19/11

5RFT: 12 KBS 70/53 3 Rope Climb 12 T2B 6 Thruster 115/85  

Filthy fifty 50 For Time: 50 Box Jumps 24″/20″ 50 Jumping Pull-Ups 50 Kettlebell Swings 53/35 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 45/35 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double-Unders 3:1

9 min EMOM 3×5 Strict Press 3×3 Push Press 3×1 Split Jerk 15 min Amrap 20/15 Cal Row 1 Rope Climb 2:1 20 T2B 1 Rope Climb 20/15 AAB Cal 1 Rope Climb

Thanks everyone for coming out to JC’s Saturday night!!! Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on.   Strength: Every :20 for 5 min 2 Power Clean + Jerk @50-60% 1RM rest 2 min For 6 sets…

Christmas eve hours 8 and 9am only. Closed Christmas Day. No 5 am classes next week. With a running clock 0:00-5:00 AMRAP 7 DB Power Clean 50/35 7 DB Front Squats 50/35 5:00 -7:00 Rest 7:00-17:00 AMRAP 14 Wall Ball 20/14 14 Med Ball Twists 20/14 7 Burpee 17:00 – 19:00 Rest 19:00 – 29:00…

Skill – Double Unders W.O.D. – Alternating Tabata Push Press 75/45 Front Squat 75/45 Morning classes 6am 7am 8am 9am 10am Evening hours 3pm 4pm 5pm 6pm