Thursday, 4/28/11
Strength – You might not want a strength before you do this one!!!!!
W.O.D. 21-15-9
Hang Squat Clean 95/65
Turkish Get-Ups 35/25
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Thursday, 2-8-18
Byadmin
Every 1:30 for 8 sets (12 min) 5 Deadlift 225/155 + 10 Box Jump Overs 24″/20″ ” Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Air Squats *Rounds should be completed within :45* *Scale reps to complete every round. Reps should look like 5-5-10 or 15*
Friday, 7/8/11
Byadmin
Strength/Skill – Pistols 3×10 20 min A.M.R.A.P. (Unweighted, yeah!!!!) 15 Box Jumps 24/20 30 D/U or 90 S/U (A good time to work on D/U’s, no excuses) 400m – run
Thursday, 2-21-13
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Strength/Skill – Front squat – 15 mins. work up to a 3 RM 3 R.F.T 16- Front Racked Backwards Walking Lunges 115/75 10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep) 6- S.D.H.P. 115/75
Thursday, 7/21/11
Byadmin
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Well, it’s that hot time of year. The…
Saturday, 10-5-19
Byadmin
9 DB Lunges 30/20 21 DB Thrusters 21 Pull Ups 21 T2B 8 DB Lunges 18 DB Thrusters 18 Pull Ups 18 T2B 7 DB Lunges 15 DB Thrusters 15 Pull Ups 15 T2B 6 DB Lunges 12 DB Thrusters 12 Pull Ups 12 T2B 5 DB Lunges 9 DB Thrusters 9 Pull Ups 9…
Tuesday, 3/1/2011
Byadmin
Spring is 3 weeks away…hooray!!!! Skill/Strength – Squat Clean Thrusters W.O.D. – 5 RFT 15 Squat Clean Thrusters 95/65 10 C2B Pull-ups/20 C2B Jumpimg Pull-ups 10 Ring Push-ups (Games Style)