Thursday, 6-12-14

Congrats to Bobby S. & Suze S. on winning the Paleo Challange!!! Strength/Skill – Box Squats 2×5 (80%) 2×3 (85%) 2X1 (95%) “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand…

Partner WOD: For time – 21 Cal Row 21 Thruster 95/65 then… 21 Thruster 21 Cal Row (Partner A goes first completes the cal row then thruster and rests while partner B completes cal row and thrusters. Once partner B is done with cal row thruster partner A starts Thruster cal row…) *10 Min time…

Strength/Skill: Front Squats 5×5 @ 70% 21-15-9 Deadlifts 225/155 Toes to Bar Ring Dips

Thanks everyone for coming out to JC’s Saturday night!!! Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on.   Strength: Every :20 for 5 min 2 Power Clean + Jerk @50-60% 1RM rest 2 min For 6 sets…

Sumo Deadlift- 7×3 Work up to heavy 3 TnG 7 Min AMRAP 2,4,6,8,10,12,14,16,18… reps of Box Jumps 24″/20″ Muscle Ups(Ring or Bar) Rest 3 Minutes 7 Min AMRAP 2,4,6,8,10,12,14,16,18… reps of Burpees HSPU

40 sec on / 20 sec Rest Single Arm KB overhead Hollow Body Flutter Kicks KB Russian Twists Single Arm TGU Sit Up Tall Kneeling Chop For 20 Min 1,2,3…Thrusters 95/65 1,2,3…CTB Pullups 1,2,3…Bar-Facing Burpees