Saturday, 8-15-14
NO 10:00 AM CLASS
4 R.F.T.
50 Air squats
30 AB-Mat sit ups
20 Deficit push ups. 45s/25s *chest touches ground *
10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)
NO 10:00 AM CLASS
4 R.F.T.
50 Air squats
30 AB-Mat sit ups
20 Deficit push ups. 45s/25s *chest touches ground *
10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)
Warm up: 2RDs at east pace 10 BB Good Mornings 10 Glute Bridges 10 Reverse Hypers 10 BB Deadlifts 20 min to complete: 10 Deadlifts @ 60% 10 @ 65% 8 @ 70% 8 @ 75% 6 @ 75% 10 @ 70% 7 min AMRAP 20 Lateral Box Steps Overs 20″/18″ 10 KBS 53/35 5…
Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb.
W.O.D. – 10 R.F.T. 3 Power Snatches 135/ 95 115/75 95/55 15 Wall Balls 20/14 Athletes Looking To Meat As Performance Enhancer By: Darren Rovell CNBC Sports Business Reporter On a group of small farms in Monticello, Mo., John Wood is doing his part to revolutionize how meat is marketed. He’s specifically pitching his US…
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word to those who are not on FB.
WOD: 12 Min AMRAP – 15 Wall Balls 20/14 10 HR Push Up 5 Push Jerk 135/95 Strength: 5×5 Deadlift @ 72.5% After each rep, release hands and reset *Scale as needed*
Congratulations to our Paleo Challenge winners Frank C. and Dawn D!!!!!!! Strength/Skill – Rowing Efficiency For Time: Row 2000m 50 Pistols (Alternating Legs) 30 Hang Power Cleans 165/105 This WOD will be in two heats.