Wednesday, 3-4-15
OHS 7×3 @60% of 1RM
6min AMRAP
Row 10 Cal
5 Burpee over ERG
Rest 2 min
6min AMRAP
5 Thruster @115/75
10 Box Jump 24/20
rest 2 min
6 min AMRAP
5 Deadlifts 315/205
10 KBS 53/35
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Tuesday, 1-22-19
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9 min E3MOM Back Squat 3×10 @ 45,50,55% of 1RM 3 FT: 30 Wallballs 20/14 30 Box Jumps 24/20 30 SDHP 75/55 30 S2OH 75/55 30/21 Calorie Row *21 min Cap*
Monday 8-7-17
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Happy Birthday coach Marcus!!! Thanks again to all who donated to 31 Heroes. We raised $842.00!! Bent Over Row 4×8 @ 40-50% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button) For time: 10-20-30-40-50 DB Snatch 50/35…
Friday, 5-26-17
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4RFT 25 PUSH PRESS 95#/65# 25 SUMO DEAD LIFT HIGH PULLS 95#/65# 100 DOUBLE UNDERS SKILL WORK TODAY!!!
Thursday, 8-18-16
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Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Snatch High Pull: 70%x3 75%x3x3 Power Snatch: 70%x3 75%x3 80%x2 85%x2 2RM 12 min…
Monday, 12/15/14
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Strength: 20 Min EMOM Even: 2 power Snatches + 1 Hang Snatch + 1 OHS @ 70 % of 1RM Odd : 8-10 C2B Pull Ups 10 Min AMRAP 4,8,12,16….. KBS 70/53 2,4,6,8,10…. M/U’s scale Dips
Saturday, 3-23-19
Byadmin
WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.