Thursday, 12-19-19
Strict Presses
Min 0-4 Build to 3 RM
Push Presses
Min 5-9 Build to 3 RM
Push Jerk
Min 10-15 Build to 3 RM
20 Min AMRAP
20 Burpee BJO 24/20
15/12 AAB
10 Slam Balls
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Tuesday, 5/17/11
Byadmin
Skill – Kipping for C2B 20 min A.M.R.A.P. 5 C2B Pull-ups 10 Walk out push ups 15 KB Swings 53/35 Kelly upside down……and happy too!!!! Frank C. and 220 lbs of diesel fuel trucking across the floor……as RX’D!!!!!!! Jody knows the hollow body. That is how to stay straight!!!! Mariana with the one arm handstand!!!!!…
Friday, 7-25-14
Byadmin
Strength/Skill – Work up to a heavy clean and jerk for the day “Eliminator” 6 rounds of: 1 minute of Jumping Squats (barbell only) Please do not drop empty barbell on floor 1 minute of Burpees 1 minute of Double-Unders 1 minute of Hand Release Push-Ups 1 minute rest
Wednesday, 8-21-13
Byadmin
Strength/Skill – 1 1/4 Front Squats 5×3 For time: 9-6-3 Thrusters 135#/95# Handstand push-ups If not RX rep scheme is 21-15-9
Monday, November 8th 2010
Byadmin
Three rounds for time of: 30 Kettlebell swings, 1.5 pood 25 Wall ball shots, 20 pound ball 20 Pull-ups
Friday, December 10th 2010
Byadmin
Happy 21st Birthday to Jessica D.!!!!!!!!!!!!!!! W.O.D. – For time: 100ft Walking Lunges 21 DB Push Presses 21 Deadlifts 21 Pull-ups 100ft Walking Lunges 15 DB Push Presses 15 Deadlifts 15 Pull-Ups 100ft Walking Lunges 9 DB Push Presses 9 Deadlifts 9 Pull- Ups 100ft Walking Lunges
Thursday, 6-8-17
Byadmin
PARTNER WOD 30 MINUTE AMRAP 10 SNATCHES 135#/95# 20 PULL UPS 30 T2B 200 M RUN 1 Person works at a time..run together!