Wednesday, 3-6-13
Strength/Skill – HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95%
WOD:
Seven rounds for time:
3 Cleans (185/115)
4 Handstand Pushups
Strength/Skill – HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95%
WOD:
Seven rounds for time:
3 Cleans (185/115)
4 Handstand Pushups
Happy Filthy Fifty Years Frank Curto For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: 3 rds at easy pace 10 Good Morings w/bb…
5 rounds for time: 5 H.S.P.U.’s or (Heavy dumbbell presses) 5 Thrusters (135#/95#) 5 T2B 5 Deadlifts (245#/175#) 5 Burpees 5 K.B. Swings (70#/53#) 5 Pull-ups
Labor Day – Monday – 9-2-13 – Morning 7&8 am CLASSES ONLY Afternoon Classes 5&6 P.M. Only Strength/Skill – Power Snatch 4 x 3 TnG @ 80 % A.M.R.A.P. 12 mins. 10 Squat Clean Thrusters 10 KB Swings Comp: 135/95, 2/1.5 Rx: 115/80, 1.5/1 Advanced: 95/65, 1.5/1 Beginner: 75/55, 1/1 Stay thirsty my friends!!!
We will be closed Easter Sunday We will start judging Athletes at 6PM….Come cheer them on!! 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.
Come watch the open. Heats start at 5:30. So does the wine!!! WORKOUT 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells