Tuesday, 10-1-13
Strength/Skill Floor press 3×5
On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder)
6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35
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Wednesday, 3-30-16
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Strength: Deadlifts: *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% 12-9-6-3 reps for time of: Snatch Grip Deadlift 135/95 Hang Power Snatch Front Squat
Wednesday, 10-30-13
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Strength/Skill – Hang Snatch + Snatch x 5 As many rounds as possible in 15 minutes: 1 Rope climb 10 Push-ups 15 Box jumps, 24″(20″)
Thursday, 2-23-12
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THE REEBOK CREW CAME IN FOR A WORKOUT!!!! Strength/Skill – Snatches 15 min A.M.R.A.P. 6-inverted Burpees 6-Snatches 95/65 6 – Overhead Squats 95/65 The Open WOD : 7 min. AMRAP Burpees!!!!!!!
Friday, 11-17-17
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Every 1:30 for 9min (6 sets) 3 Back Squats w/5 second pause in the bottom. start @ 50% 1RM BS and build if feeling good. Partner WOD: 30 Min AMRAP 100 Walking Lunges 80 Wall Ball 20/14 60 Pull Up 40 Power Clean 135/95 20 Burpee *Partner A works for 1min straight, while Partner B…
Wednesday, 7/20/11
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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. Strength – Bench Press 5-3-3-1 7 min A.M.R.A.P….
Wednesday 10-21-15
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Skill: 15 Min for Handstand practice WOD- 24 Min AMRAP: 10 c2b pull ups 50′ farmers carry 70/53 7 Air Squats **E4MOM- 5 Burpees**