Wednesday, 9-4-13
Strength/Skill – Bar Muscle-ups
5 Round for time:
5 Hang squat clean (65% of 1RM HSC)
8 Box jumps (30/24)
100 m Sprint…. Balls to the Wall…Jaw to the Flaw (Floor – NY Accent)
Rest 1 minute between rounds.
Strength/Skill – Bar Muscle-ups
5 Round for time:
5 Hang squat clean (65% of 1RM HSC)
8 Box jumps (30/24)
100 m Sprint…. Balls to the Wall…Jaw to the Flaw (Floor – NY Accent)
Rest 1 minute between rounds.
Reminder: Christmas party is December 12th, please sign up if you’re coming! 5 RFT 30 wall balls 20/14 5 squat snatches Front squats 5@70% 5@75% 4@80% 3@85% 5@75%
Come watch the open. Heats start at 5:30. So does the wine!!! WORKOUT 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
Running is part of the WOD, please wear appropriate attire. Tuesday and Thursday, no 5am classes. Good Friday- no pm classes. Strength/Skill – A. TnG power clean; 2 reps on the min for 10 min (60-70% 1rm) B. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x4 complexes WOD: 12 min amrap @85%…
WOD and WINE Friday @7PM….Bring a friend!!! E2MOMx14 Power Clean + Hang Clean Below Knee + Jerk Build to a heavy complex 2015 Games WOD: “Triangle Triplet” 15-10-6 Thrusters 165/115 Bar Muscle Ups(Scale 1- c2b & ring dip, Scale 2- pull up & dip) *Scale as needed*
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 15 V-Ups 15 SDHP 70/53 15 Goblet Squats 70/53 Rest 1 Min.
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Gear is in!!! 30 min EMOM 5 OHS 95/65 3 Power Cleans 155/115 1 Deadlift 225/185