Wednesday, 3/9/2011
Strength – Hang Power Snatch 3-3-3-3-3
3 Rounds for time (All exercises performed with 45/25 plate)
30 Overhead walking lunges
30 Sit-ups
Run 200m
30 Squats
30 Shoulder presses
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Thursday, 6-21-12
Byadmin
We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Weighted Dips 5×5 (Rings if you are capable) Three Rounds…
Saturday, 12-21-13
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WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 95/65 Russian Swing 70/53 Push Press 95/65
Monday, 5-21-12
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Partner WOD Saturday. The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM. There will be…
Monday, 3-12-18
Byadmin
Strength: 20 Min to Complete: 4 x 10 Single Arm Bench (each arm) 4 x 10 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 Up Right Rows For time: 25 Burpee Over Bar 30 Thruster 75/55 25 Burpee Over Bar 30 Snatches 95/65 25 Burpee Over Bar…
Thursday, 6-5-14
Byadmin
Strength/Skill – Power Clean- Hang Squat Clean – Jerk x 5 6 min A.M.R.A.P. 4 Squat Cleans 185/125 8 C2B Pull-ups Rest 4 mins. 6 min A.M.R.A.P. 5 Snatches 135/95 10 Burpees
Tuesday 6-30-15
Byadmin
Back Squat 3×10 @ 70% 7 Min Amrap: 15 Wall Ball 20/14 10 Squat clean 75/45 Rest 3 Min 7 Min Amrap: 15 Cal Row 10 Burpee on plate