Thursday, 6-5-14

NO 8AM CLASS THIS SATURDAY!!!   Strength: 10 Min EMOM 1 Squat Clean + 1 Front Squat + 1 Jerk Start @65% and climb   20 Min AMRAP: (with a partner) 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Thunderstruck Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Thunderstruck Burpees 40 Thrusters  (75/45) 40 Box Jumps 40 Thunderstruck…

JBo Complete as many rounds as possible in 28 minutes of: 115-lb. overhead squats, 9 reps 1 legless rope climb, 15-foot rope, beginning from seated – No Oly Shoes – Have Shin Protection 115-lb. bench presses, 12 reps U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion,…

Strength/Skill – Back Squat – 75% x 2, 80% x 2, 85% x 2, 2 RM WOD In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Wall Ball Shots 60 seconds of Rest 60 seconds of…

6 am and 7 o’clock classes cancelled.   9 Min EMOM 1- 7 Strict Press 2- 25 Russian Twist 20/14 3- 15 Med Ball Clean 20/14 Row Intervals(28min, 8sets) 1:30 MAX CAL ROW 2 Min Rest *Score is total Cals*  

I want to thank everyone for coming and making  our party so special!!! I have the best Family!!!   Strength Snatch Grip Tempo Deadlift – 5×3 start @ 60% snatch and build *Tempo- 5 sec up, 5 sec down* Running Clock for 17 min 4 Min AMRAP 3 Power Snatch 95/65 25 D/U rest 2…

NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 WATCH VIDEO, DO HOMEWORK!! Strength/Skill – OH Squat 21-15-9 OH Squat 135/95 Power Clean