Wednesday, 4-19-17

Strength/Skill – Weighted Pull-Ups/Chin-Ups 2-2-2-2-2 3 R.F.T. 400 meter run 1.5/1.0 pood Kettlebell swing x 21 Pull-ups 12 reps

The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!! We will be judging all the Open Wods Saturdays beginning at 10AM. No Regular 10AM class. If you can’t make it, please make arrangements a head of time. Strength: 4…

Strength: Power Clean and Jerk Work up to a heavy triple.   For time: 500m row Immediately into… 9-15-21 reps of: Squat Clean 135/95 Chest-to-bar Pull-up Wall Balls 20/14

From Wednesday July 11th Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Power Snatch 3-3-3-3-3 TnG(Touch and Go) “SQT” Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there…

Strength/Skill – Stiff Legged Deadlifts – 3 sets of 10 @ 60% of 1RM This individual has GREAT Technique. Notice during hip flexion, the SLIGHT knee flexion simultaneously. Look at those hamstring work!!! The proof is in the pudding. 5 R.F.T. 2 Rope Ascents 5 Push Presses 155/105 10 Pistols Alternating Legs (Assisted 2:1) 100m…

8 and 9 am classes only. Closed tomorrow.   With a partner   12 Days of Christmas 1- 100 m Run 2- Sq. Snatches 155/105 3- Thrusters 155/105 4- Burpee 5- T2B 6- C2B Pull Ups 7- KBS 53/35 8- Goblet Squats 53/35 9- Jumping Squats 10- HSPU 2:1 11- Power Clean & Jerk 155/105…