Wednesday, 6-4-14

Roads are slick…..6 & 7 AM classes cancelled. 6PM class cancelled. 10 min AMRAP 10 OHS 115/75 20 Box Jumps 24/20 Strength: Find your 1RM Back Squat

2RDs 10 Snatch Grip Deadlifts 10 BB Hang Power Snatch 10 Russian Swings E2MOM for 14 min 1 Snatch Grip Deadlift + 2 Hang Power Snatch + 1 Sq. Snatch build to heavy complex For time: 21 Sq. Snatches 75/55 42 Push Ups 15 Sq. Snatches 30 Push Ups 9 Sq. Snatches 18 Push Ups…

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: 3rds at easy pace 10 Glute Bridges 10 Reverse…

Strength: Split Jerk- (If you do not have the technique down you will be doing drills for foot work) 6×2 starting at 60% and increasing. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. WOD: “Nate”…

Tonight is the final event of the Open. Starts at 6PM. Bring your family and friends down to watch.   18.5  you get to choose…..   Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar…

6,7 and 8 AM classes tomorrow only. Closed friday! WOD: 15-20 Min to establish 1 RM Snatch Rest as needed 15-20 Min to establish 1 RM Clean & Jerk