Wednesday, 9-24-14
Strength/Skill – Snatch Complex – Floor, below knee and above knee – Find 1 RM for this complex.
6 min AMRAP
20 Air Squats
20 KB Swings 53/35
Rest 1 minute
6 min AMRAP
10 Push Presses 95//65
15 Box Jumps 24/20
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2 RDs 10 BB strict press 10 DB Upright Row to Press 10 Russian Swings 0:00 – 7:00 Est. a 3 rep Strict Press Max 7:00-14:00 Est. a 2 rep Push Press 14:00-21:00 Est. a 1 rep Push Jerk 10-9-8-7-6-5-4-3-2-1 KBS 70/53 HSPU 2:1 Strict DB Press 50/35 *20min Cap*
Wednesday, 4-17-13
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METCON 21-15-9 Deadlift – 315/205 Box Jumps – 24/20 21-15-9 Squat Clean – 135/95 Ring Dips
Tuesday, 5-7-13
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Saturday, 12-29-12
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New Years Eve Hours are AM AM AM AM only. 6, 7, & 8 AM. WOD In loving memory of Victoria Soto Connecticut Shooting Hero Teacher Who Died Saving Students “Victoria” Hero WOD 5RFT 10x Thruster 65/95# 14x Box Jumps 20/24 12x SDHP 65/95# 12 Burpees 27x KB Swings 35/53# Victoria Soto was a teacher…
Monday, 5-13-13
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Happy Birthday Sarah!!!! We will need a head count for the BBQ on May 25th. Please sign up at the front desk. Thank you. Strength/Skill – Clean Find 1 RM 21-15-9 reps for time of: Handstand push-ups Pull-ups Post time to comments.
Wedesday 9-2-15
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Skill: 20 Min to work on Handstands, Strict HSPU or HS Walks WOD: EMOMx16 1. 10 Clean and Jerks 155/105 2. 10 Box Jump Overs 30″/24″ 3. 10 Snatches 155/105 4. 10 Pistols Alt *SCALE as needed*