Thursday, 2-13-20
Min 0-10:
Row 1000m/750m
Find a 10 rep max Bench Press in remaining time
Min10-20:
Row 1000m/750m
Find a 5 rep max Bench Press in remaining time
Min 20-30:
Row 1000m/750m
Find a 1 rep max Bench Press in remaining time
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Thursday, 12-12-19
Byadmin
Be the first person to get straight across or down with Bingo and win a pair of Kryptonite socks!!! Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Tabata Sit Ups Planks Med Ball Twists 21-18-15-12-9 AAB Hang Power Snatch @ 50% of 1RM
Tuesday, 6-25-19
Byadmin
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. Teams of 3, AMRAP 30: 7/5 AAB Cal ( 10/7 Cal Row) 10 Medball Squat Jumps 20/14 5 Power Clean and Jerks 1st 6 Rounds – 95/65 2nd 6…
Thursday, 9-18-14
Byadmin
Strength/Skill – Barbell Complex – Squat Snatch ,Hang Power Snatch, Hang Squat Snatch *Find the most amount of weight you can successfully do this barbell complex with* AMRAP 7 Minutes 5 Burpee Dumbbell Box Step Overs – 25/s/45′s 10 Power Clean – 103/155 *You must get at least 4 Rounds to Rx*
Thursday, 8-1-13
Byadmin
Strength/Skill: 10 min EMOM @ 65% of your 1 RM OHS 1 power snatch 2 Snatch push presses 3 OHS 3 rounds for time 10 KBS (53/35#) 20 goblet lunges – TOTAL (53/35#) 30 weighted situps 35/25 Rest 1 minute, then… 20 Russian KBS (53/35#) 20 goblet squats (53/35#) 30 weighted situps 35/25
Friday 9-18-15
Byadmin
Strength : Front Squat 3×3 @ 85% WOD: 20 Min AMRAP- 10 Push Press 115/85 10 KBS 53/35 10 Box Jumps 24″/20″ *Scale as needed*
Monday, 10-8-12
Byadmin
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 20m Handstand Walks….can’t do it? Get a partner to walk with you. Handstand wall walks Handstand holds 5.R.F.T. 2 Rope Ascents 6 Renegade Rows 10 D.B. Thrusters