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Saturday, 12-29-12
New Years Eve Hours are AM AM AM AM only. 6, 7, & 8 AM. WOD In loving memory of Victoria Soto Connecticut Shooting Hero Teacher Who Died Saving Students “Victoria” Hero WOD 5RFT 10x Thruster 65/95# 14x Box Jumps 20/24 12x SDHP 65/95# 12 Burpees 27x KB Swings 35/53# Victoria Soto was a teacher…
Saturday, 2/19/2011
Srength – Front Squat 3-3-3-3-3 W.O.D. – “Holbrook“ Ten rounds, each for time of: 50/35kg Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest one minute Record slowest and fastest times US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC,…
Tuesday, 3-3-20
12 Min EMOM 3 X 20 Med Ball Twists3 x 20 V-Ups3 x 10 ea side Banded Oblique Twists3 x 20 Hollow Rock With a running clock , every min perform 1 lift and add 10 lbs. Start with an empty BB and Snatch for as long as possible.Once You cannot snatch the weight, Clean for as long…
Thursday, 11-21-13
Strength/Skill – A – 2-pos Clean (floor,under the knee) X 4 B – Jerk behind the neck + Jerk (85% of 1RM) X 5 (From Rack) 5 Rounds for time: 10 Thrusters (95 / 65 lbs) 10 Walk out/Walk in Push-ups
Wednesday, 4-9-14
Strength/Skill – Push Jerk + Split Jerk x 5 WOD 1 10 min A.M.R.A.P. Row 150m 5 Power Cleans 185/135 10 Box Jumps 24/20 Rest / Set up 3 mins. WOD 2 10 min. A.M.R.A.P. 5 D.B. Thrusters 45/25 5 Chin-ups 20 D/U’s
Wednesday, 7-23-14
Strength/Skill – Hang Power Clean 5 rep TnG For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups (2:1) Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats. Modify Handstand walk with wall walks against…