Wednesday, 1-29-20

Strength: Power Clean 7 sets of 2 @ 70% WOD: For time- 1000m Row 80 Sit Up 60 Push Up 40 Burpee 20 Thrusters 135/95

  Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10 burpees for every min. I will give you…

Strength – Push Press 3×3 For Time 21-18-15-12-9 Push Press (75/55) Box Jumps (24″/20″) Is Your Life Working? by Jack Canfield Success depends on facing facts. It depends on realizing what is making you achieve and realizing what is stifling your success—knowing the situations that you get happy about and knowing the situations that you…

For Time: 15 Front Squats 155/115 30 T2B 30 Box Jumps (24”/20”) 15 M/U’s ( scale 30 Dips) 30 Push Presses 135/95 30 D/U’s 15 Snatches 115/75 30 Pull Ups 30 Wall Balls 20/14 300 feet overhead walking lunges (45-pound plate/25-pound plate)   Skill Work: M/U, HSPU, D/U’s…..

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…

Min 0-10: Row 1000m/750m Find a 10 rep max Bench Press in remaining time Min10-20: Row 1000m/750m Find a 5 rep max Bench Press in remaining time Min 20-30: Row 1000m/750m Find a 1 rep max Bench Press in remaining time