053019 Thursday

Posted: 05/29/2019 in Uncategorized, WOD

“Yogi”

For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups

Box: (24”/20”)
Dumbbell: (Single 50/35)

052919 Wednesday

Posted: 05/28/2019 in Uncategorized, WOD

Strength:

Push Jerk

Build to a heavy 3

 

-Then-

 

“Bel-Air”

AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row

052819 Tuesday

Posted: 05/27/2019 in Uncategorized, WOD

“Jelly Belly”

50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Assault Bike
10-8-6-4-2: Deadlifts (275/185)

052719 Monday

Posted: 05/26/2019 in Uncategorized, WOD

9am Only!!

“Murph”

For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

052619 Sunday

Posted: 05/25/2019 in Uncategorized, WOD

NO CLASS TIMES!

 

Get ready for MURPH!!

052519 Saturday

Posted: 05/24/2019 in Uncategorized, WOD

“Fancy Pants”

For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run

052419 Friday

Posted: 05/23/2019 in Uncategorized, WOD

“Joker”

For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

052319 Thursday

Posted: 05/22/2019 in Uncategorized, WOD

7 Rounds, On the 3:00
18/12 Calorie
5 Hang Power Cleans

Build in Weight Each Round. Score is Load. Post Times in Comments.

Memorial Day Weekend!

Posted: 05/22/2019 in Uncategorized, WOD

Just a heads up:

No classes Sunday!!! 5/26

 

5/27 Monday class @ 9am only!!!

 

 

052219 Wednesday

Posted: 05/21/2019 in Uncategorized, WOD

Strength:

Pausing Front Squat

-Build to a heavy 2

Hang Squat Clean

-Build to heavy single

 

-Then-

 

“Dirt Nap”

3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees