Wednesday, 6-28-17
Strength
3-Position Clean (floor, below knee, above knee) + 1 Jerk
60%, 65%, 70%, 75%, 80%, max
14 Min Amrap
40 Reverse Lunges
30 T2B
20 Push Presses 115/75
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Thursday, 1-25-17
Byadmin
Strength:10 min EMOM 5 KBS 53/35 + 10 Push Up 5 Min AMRAP 30 Walking Lunge 15 t2b 100m Row rest 2 min 5 Min AMRAP 25 Walking Lunge 15 V-Up 100m Row rest 2 min 5 Min AMRAP 20 Walking Lunge 15 Sit Up 100m Row *18min Running Clock*
Thursday, 8-4-16
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Beach WOD coming soon!!! 2X 600m run with 3 min rest between runs 2X 400m run with 2 min rest between runs 2X 200m run with 1 min rest between runs 15 min EMOM min1:10-15 Pull Ups Min 2: 10-15 Push Ups Min 3: 10-15 Burpees
Tuesday, 11-14-17
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For time: 15-1 Hang Power Clean *6 Burpees between sets* *Weights start at 95/65 and incease each round by 10/5* *30 min Cap* Skill Work
Thursday, 3-28-13
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Reminder: no PM classes tomorrow. Strength/Skill – BHN Push Press 5×3 3 R.F.T. 6 – TGU”S 53/35 12 – Power Cleans 115/85 18 – Weighted 53/35 Step-ups 20/18
Monday, 3-24-20
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Check your email for today’s WOD
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…