Tuesday, 9-24-13
Strength/Skill – Push Press, Push Jerk, Split Jerk DO NOT MAX OUT. Don’t go heavier than 80%
Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up
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Wednesday, 6/8/11
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Strength – Box Squat – 5-5-5-5-5 W.O.D. – For Time – 20 S.D.H.P. 95/65 30 Walkout Push-ups 40 D.B. G.T.O. 50 T.2.B. 100′ O.H. Walking Lunge 45/25 w/ plate 200m SPRIIIIINT!!!!!!!!!!!!!!!!!!!!!
Tuesday, 10-23-12
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Strength/Skill – Snatch Push Press + Overhead Squat – 70% (of Snatch)x4+2, 75%x3+2, 80%x3+2, 85%x3+1, 3+1RM 3 rounds for time of: 10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg Demo 10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg 200m Run 20 K.B.S.D.H.P 24/16 kg
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**
Monday,12-22-14
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Wednesday: 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength: Box Squats 6X3 @70% of 1RM For time: 100 Double-unders Then, Five rounds of: 10 Power Cleans 155/115 10 front squats 155/115 10 Handstand push-ups Then, 100 Double-unders
Saturday, 12-24-11
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MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – NONE Here is The 12 days of Christmas WOD you will need 2…
Tuesday, 6-26-12
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From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Power Clean Clean Complex – Power clean / Hang power clean / Hang squat clean…