Wednesday, 3-23-16
Strength: 1 strict Press + 2 Push Presses + 3 Push Jerks X 8
Increasing weight
12-11-10-9-8-7-6-5-4-3-2-1
KBS 70/53
KB Deadlifts 53/35
Toes to bar
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Tuesday, 12-6-11
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That’s for Garrett The Gunner!!!!!!!!!! Strength/Skill – Weighted Dips- 15 mins W/U to 5 RM WOD STARTS AT 20 MINS PAST THE HOUR 10 R.F.T. 7 -Wal Balls 20/14 7 – O.H. Walking Lunges 45/25 Plate 7 – Box Jumps 24/20 7 – Burpee Pull-Ups 7 – D/U’s
Friday, 6-7-19
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E3MOM for 12 min 8 Back Squats all sets between 40-50% of 1 RM 3 RFT 25 Thrusters 45/35 20 T2B 15/12 AAB Cal 10 Chin Ups *14 min Cap*
Saturday, 11-24-18
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Christmas party is Dec 15. $20.00 pp For time – 3 Rope Climb 3:1 75 Wall Ball 20/14 3 Rope Climb 75 Deadlifts 135/95 3 Rope Climbs 75 Medball Clean 20/14 3 Rope Climbs
Tuesday, 1/21/14
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6 & 7PM classes cancelled tonight, roads are bad!!! Strength/Skill: 4X3 Push Jerks The Chelsea WOD Challenge yourself to complete all 30 rounds and if not, work your way up to that! On The Minute Every Minute For 30 Minutes 5 Pull Ups 10 Push Ups 15 Squats
Monday, 12-18-17
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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…
Friday, 9-12-14
Byadmin
Bench Press – 5-5-3-3-1 For time: 3 RFT: 500m Row 5 Squat Clean Thrusters, 185/135 3 RFT: 10 Burpee Pull ups 5 Squat Clean Thrusters, 155/105 3 RFT: 20 Pistols (10/side) 5 Squat Clean Thrusters, 135/95 One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.