Wednesday 7-22-15
30 Min EMOM
Min 1 – 10 HR push up
Min 2 – 10 Dips
Min 3 – 15 Air Squats or 10 Pistols
Min 4 – 6 DB shoulder press
Min 5 – 10 Back ext.
Min 6 – 12 Pull Ups
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Friday 4-24-15
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3 Person Partner WOD this Sunday….must sign up with partners. No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. 15 min to work up to 90% of 1RM Snatch and complete 4 x 1 at 90% 15 min to work up to 90%…
Thursday, 12-22-11
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GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – Romanian Deadlifts 21-15-9 Deadlifts 275/155 Box Jump 30/24
Monday, 10-22-18
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12 min Alt EMOM Even- 50 D/U Odd- 4 Power Clean & Jerk 155/105 5 RFT 20 Back Squats 155/105 (from the ground) 15 KBS 70/53 10 Burpee Box Jump Overs 24″/20″ *18 min Cap*
Saturday, 8-24-13
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4 Rounds: 7 Toes-2-Bar 15 Air Squats then….. 4 Rounds: 7 D.B.Hang Squat Cleans (45/25) 15 Hand Release Push Ups then…. 100 Double Unders
Monday, 11-4-13
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Strength/Skill: 10 min 1 Power Snatch 1 Snatch Push Press 1 OHS 1 Snatch Balance 4 RFT 10 Hang Cleans 135/95 10 Shoulder to Overhead 135/95 200m run
Saturday, 10-18-14
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There are 10 work intervals. Each work interval has a 2 minute cap. Take 2 minutes rest between each work interval. Start at #1 and end on #10. Your score is the “max reps” portion from each interval. One weight for all movements. Interval #1: 10 Thrusters 135/95 Max reps Pull-ups Interval #2: 2 Rounds…