Saturday, 4-6-19
0:00 – 12:00
Ladder AMRAP
2 OHS 115/85
1 BMU
4 OHS
2 BMU
6 OHS
3 BMU….(8/4, 10/5, 12/6..)
12:00 – 17:00
Rest
17:00 – 27:00
AMRAP
2 Hang Power Clean 115/85
2 Thruster 115/85
4 Bar Facing Burpee
0:00 – 12:00
Ladder AMRAP
2 OHS 115/85
1 BMU
4 OHS
2 BMU
6 OHS
3 BMU….(8/4, 10/5, 12/6..)
12:00 – 17:00
Rest
17:00 – 27:00
AMRAP
2 Hang Power Clean 115/85
2 Thruster 115/85
4 Bar Facing Burpee
Strict Press 7×3 Increase weight if wanted 12 min to complete 6 RFT 7 Strict HSPU 7 HR Push Up 7 2-KB Russian Swing 53/35 100′ Farmers Carry 53/35 *21 min Cap* Not part of classes just some extra side work if wanted- 3 Giant Sets, resting 1:00-2:00 between: 16 KB Front Rack Reverse Lunges…
Reminder…. we are open Sunday!!! Granite Games Qualifier: Week 1 Individual 10 Minute AMRAP 5 Hang Squat Cleans (155/105) 7 Bar Facing Burpees Masters 40-44 10 Minute AMRAP 5 Hang Squat Cleans (155/105) 7 Bar Facing Burpees Masters 45-49 10 Minute AMRAP 5 Hang Squat Cleans (135/95) 7 Bar Facing Burpees Masters 50+ 10 Minute…
Strength/Skill – Floor Press 4×5 3 R.F.T. 5 – Hang Squat Clean Thrusters 135/95 15 – Deadlifts – 135/95 25- Lateral Bar Hops ONE BAR ONE WEIGHT
Skill – Muscle – ups W.O.D. 18 min A.M.R.A.P. 400m run 6 muscle-ups (assisted 3:1) 10 Squat Cleans 135/95
John Donohue, Sue’s husband, passed away 10-17-17. 🙁 The services will be had at Sinnickson’s Funeral Home today from 2-4 and 7-9. Mass is on Friday @10am at St John’s Teams of 2 – 100 Air Squats 10 Burpee Pull Up ( 5 ring MU) 75 Air Squats 20 Burpee Pull Up (10 Ring MU)…
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated…