Thursday, 2-6-14
Strength/Skill – Snatch Grip Deadlift 2 x 5 – 80 x 2 85 x 2 90 x 1
10-9-8-7-6-5-4-3-2-1
Hang Power Clean
Lateral Bar Hops
Pull ups
Rx – 135/95
Advanced – 115/80
Beginner – 95/65
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Saturday, 8-13-16
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For time: 50 Kettlebell Swings 53#(35#) 50 Ab mat sit ups 40 DB push press 40#(25#) 40 SDHP 53#(35#) 30 Box jumps 24″(20″) 30 Walking lunges 20 Strict pull ups 20 Pistols Every 2min on the min 1 Man Maker
Saturday, 11-3-18
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6 RFT 1 Rope Climb 2:1 8 DB Walking Lunges 50/35 10 DB Front Squats 50/35 12 DB Push Press 50/35 25 Med Ball Twists 20/15 *30 min Cap*
Monday, 2/14/2011
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Skill – Snatch WOD: 5 snatch (115#/75#) 5 rounds of Cindy (5 pull ups 10 push ups 15 squats) 5 snatch 50 double unders (150 singles + 15 burpees) 5 snatch 50 squats
Tuesday, 7-23-13
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Warm-up – Deads and Front Squats For time: 155/115 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24/20 inch box 15 Muscle-ups 40/30 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders 135/95 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300 feet Walking lunge with 45/25lb plate held…
Saturday, 12-21-13
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WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 95/65 Russian Swing 70/53 Push Press 95/65
Tuesday, 2/22/2011
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Skill – Rower Fundamentals WOD 15m to 1RM Clean & Jerk Post W.O.D. – 250 meter row Max KB Swings MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM