Thursday, 1-10-13

Strength – Deadlift 5-5-5-5-5 W.O.D. – 2 rounds for time: 100 Air Squats 20 Push Jerks (135/95 125/85 115/75) For 15 mins, (ON THE CLOCK) work on your weakness. We will start together.

Strength- Push Press 5-5-5-5 W.O.D. -5 R.F.T. – 22 Box Jumps On & Off 20″/18″ 11 Push Presses 95 /65 1 Rope Ascent PEANUT BUTTER It’s not the ingredients in the peanut butter we don’t like, it’s the peanuts themselves.When peanuts grow, they can harbor carcinogenic mold called an “aflatoxin“. This goes for conventional and…

2,2,2,1,1 Back Squats @ 100% of your 3 rep max( which is in your folder) – rest 2 minutes. Notes: Percentage is based off of 3RM. -then- Every 90 seconds for 15 minutes (10 total rounds): 21 Double-Unders 7 Pullups 3 Ground to Overhead Notes: The goal is to finish the effort having completed each…

Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! Strength: Death by Farmers Carry 12min CAP   PARTNER WOD 50 Calorie Row 50 Burpees over Bar/ Partner Planks 50 Squat Cleans 75 Toes to Bar/ Partner does Med Ball Twists 50 Squat Cleans 50 Burpees over Bar/ Partner Planks 50 Calorie Row

No 5AM classes this week. We will have a surprise partner Wod this Sunday @10am. You must sign up with a partner here or at the gym. Strength: 6 sets of 2 Hang Power Cleans + 1 Clean between 60 – 75% of 1RM, with a 2 sec pause below knee on Hang Clean. 5…

Every 90 sec x 6 1 Hang Clean Pull + 1 Hang Clean High Pull + 1 Hang Power Clean Build to a heavy complex   Every 5 min x 5 5 Bench Press heavy 50 Med Ball Twist 200m run Max distance farmers carry, as heavy as possible No rest between sets