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Wednesday, 2-5-14
Strength/Skill – Clean & Jerk NO OLY SHOES ON ROPE CLIMBS For Time 100 Double-Unders 2 Rope Climbs 50 Push Press 75/45# 2 Rope Climbs 100 Air Squats 2 Rope Climbs 50 Squat Thrusts 2 Rope Climbs NO OLY SHOES ON ROPE CLIMBS
Thursday 6-4-15
27 Min EMOM: Min 1 – 8 HR Push Up Min 2 – 15 Wall Balls Min 3 – 10 Strict Pull Ups 12 Min to build to a heavy 3 Thruster
Wednesday, 1-29-20
E2MOM Power Snatches 3@65% 3@70% 2@75% 2@ 80% 1@85% 1@85+% 1@85+% 1@85+% 15 Min Ladder 1,2,3,….Power Snatches 115/80 1,2,3….Thrusters 1,2,3….Burpees
Tuesday, 3-3-15
Happy Birthday Alexander!!! Death by Sit Ups 5 1st min 10 2nd min 15 3rd min….. 5 RFT 5 Power Cleans 135/95 10 Push Ups 15 Jerks 135/95 20 Pull Ups rest 1 min
Tuesday, 11-23-16
Closed Thanksgiving. 9 and 10 am classes Friday only!! Strength: Jerk (85% of 1RM) X 6 6 Rounds for time: 10 Thrusters (115/75 lbs) 10 Walk out/Walk in Push-ups
Wednesday, 5-1-13
Strength/Skill – Beginner – Chin-ups (4×5) Intermediate – Kipping Pull-ups (5×6), Advanced – Butterfly- AMRAP(REPS)x4 Three rounds for time of: 100’mWalking Lunge 50 Squats 25 Push Press 95/65