150707

Posted: July 6, 2015 in Uncategorized

  

Strength
A. Squat

WOD – 12 Min AMRAP

5 Power Snatches (135/95)
7 Box Jumps (24/20)
9 Toes to Bar

150706

Posted: July 6, 2015 in Uncategorized

  

STRENGTH

A. Hang Clean

WOD

30-20-10
SDLHP (95/65)
Pull-ups

150703

Posted: July 3, 2015 in Uncategorized

  

Adjusted Schedule in observance of July 4th
7-3: 9am “Bring a Friend WOD”
7-4: Closed
7-5: Closed

WOD – 7 Rounds (2 Man Teams) for time:

7 Wall Balls (20/14)
4 Deadlifts (225/155)
17 Sit-ups

After each partner has completed 7 Rounds

76 Burpees (alternating)

150702

Posted: July 1, 2015 in Uncategorized

  

Strength
A. Jerk

WOD – 5 Rounds
21 Deficit Push-ups
10 Front Squats (185/135)

140701

Posted: June 30, 2015 in Uncategorized

  

Strength

A. Push Press
B. Pull-ups

WOD – For Time

4 Rounds
50 Double Unders
20 Push Jerk (95/65)

150630

Posted: June 29, 2015 in Uncategorized

  

Strength
A. Snatch
B. Push Press

WOD – 3 Rounds

400m run
21 Thrusters (95/65)

150629

Posted: June 29, 2015 in Uncategorized

  

Strength
A. Clean
B. Squat

WOD – 7 Rounds
30s ME Wall Balls (20/14)
15s Rest
30s ME Slam Balls
15s Rest