Thursday, 4-11-19

Warm up: 3RDs at easy pace 10 Goblet Squats 100m Run 5 Push Up 6 Min EMOM Front Squat Min 1 – 5 Reps @ 75% Min 2 – 1 Rep @ 80% Min 3 – 5 Reps @ 75% Min 4 – 1 Rep @ 85% Min 5 – 5 Reps @ 75% Min…

Skill Work 15 min AMRAP 20 Thruster 75/55 15 HSPU 2:1 1 Rope Cimb 3:1  

Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Power Cleans 15 Min to work up to a heavy single. Ex. of weights: 3 reps @ 60% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1…

  Set 1: 10 Bar Hops 20 Calorie Row 30 Push Ups 40 Sit Ups 50 Squats rest 1 min Set 2: 20 Cal Row 30 Push Ups 40 Sit Ups 50 Squats 10 Bar Hops rest 1 min Set 3: 30 Push Ups 40 Sit Ups 50 Squats 10 Bar Hops 20 Cal Row…

Partner WOD Saturday. The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM. There will be…

4x Pause Front squat + Front Squat *2 Sec pause* starting at 75% and increasing. For Reps: (let clock run to 17 min) 3 Min AMRAP- 3 Power Snatch 75/45 25 D/U Rest 90 Seconds 4 Min AMRAP- 3 Power Snatch 95/65 50 D/U Rest 90 Seconds 2 rds – 3 Power Snatch 115/85 75…