Saturday, 7-12-14

Strength- 5 sets of: 3 OHS between 60-90% of 1 RM   WOD- 1-12 Deadlift 225/155 HSPU

2RDs 10 Squats :30 Squat Hold 10 Ring Rows 5 Burpee Every 1:30 min for 9 min Tempo Back Squat 6×2 5 second down, 1 second pause in the bottom build to a moderate weight For time: 60 Alt DB Snatch 50/35 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Overs 24″/20″…

Christmas Party is Dec 16th. please sign up at the front desk. strength: 2 Hang Power Clean + 1 Squat Clean 5 sets start @50% Sq. Clean 1 Push Press + 1 Push Jerk + 1 Split Jerk 5 sets start @ 70% Split Jerk 10 Min AMRAP 14 Back Sq. 135/95 12 Pull up…

NO 10:00 AM CLASS SATURDAY 8-16-14 Strength/Skill – 5 RM Max OH squat For time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Floor press (bodyweight) Strict Pull-ups (no butterfly pull-ups)

2016 Granite Games Qualifier- Week 2 17 minutes: 50 calorie row 50 wall ball shots 50 shoulder to overhead 50 box jumps Men: 20lb ball – 10ft target 115lb Shoulder to Overhead 24” Box Women: 14lb ball – 9ft target 85lb Shoulder to Overhead 20” Box Masters 50 Men: 20lb ball – 9ft target 95lb…

You have 20 Minutes to Establish a 7 rep max Back Squat AMRAP 7 Minutes 10 Dumbbell Shoulder to Overhead – 45/35 200 ft Farmer’s Carry – 45/35 *Score is total Shoulder to Overhead Reps, so make sure you don’t end up outside when the clock ends!*