Aug 31, 2014

Reminder open gym tomorrow 9am-12pm for Labor Day! Partner workout Will begin at 10:30am so be here.

Partner DT

5 Rounds For Time:
12 Deadlifts 155/105#
9 Hang Cleans
6 Jerks

* One partner does a round while other one rest.
* Each partner does 5 rounds.

Aug 29, 2014

EMOM 14
Odd- 6 Barbell Lunges (heavy)
Even- 8 Strict Toes To Bar

5 rounds for time of:
35/20# DB squat clean thruster, 7 reps
10 Pull-ups


Aug 28, 2014

Reminder Last Class Tomorrow Is At 4pm-5pm. Also Monday we will have open gym 9am-12pm with a Team wod starting at 10:30am so be there!

4x10 Deadlifts
*In Between Do Max Strict HSPU
*rest as needed per set

10 Min AMRAP
9 Barbell Bent Over Row 115/75#
7 Ring Dips
5 Burpees Over Bar

Aug 27, 2014

6x10 DB Bench Press
*Max Reps of Push Ups w/45/15# plate on back between sets.

7 Min AMRAP
Front Squats 135/95#
3-6-9-12-15-18...
*25 Double Unders Between

Aug 26, 2014

Attention! Thursday August 28th last class will be at 4pm-5pm

10 Min AMRAP
Sprint 25yds out and 25yds back
*alternate with a partner

EMOM 10
2 Power Clean
3-5 L Pull Ups

EMOM 10
2 Power Clean
7 Box Jumps 30/24"








Aug 24, 2014

5x5 Behind Neck Push Press

In front of a clock set for 12 minutes:

1 minute of 115/75# power snatches
1 minute of GHD sit-ups or Toes To Bar
2 minutes of 115/75# power snatches
2 minutes of GHD sit-ups or Toes To Bar
3 minutes of 115/75# power snatches
3 minutes of GHD sit-ups or Toes To Bar

Aug 21, 2014

5x5 Close Grip Bench Press
Max Tricep Band Pull Downs between sets

5 Rounds
1 Min Max Wall Balls 20/15#
1 Min Max Abmat sit ups
1 Min Max Rope Climb
1 Min Rest