27
Sep 2012

9/28/12

 

Front Squat

3-3-3-3-3 Rest 90 Seconds between each set

 

"Randy"

75 Power Snatches For Time (75/55)

26
Sep 2012

9/27/12

 

4 Rounds

3 Rope Climbs (15 Pull ups)

30 Push ups

30 Sit ups

 

Skill Work: Handstand Work

25
Sep 2012

9/26/12

 

EMOM for 10 Min. alternating between 5 Hang Squat Cleans (165/115) and 10 Dumbbell Snatch (5 each arm - 50/35)

 

10 min. AMRAP

10 Thruster (95/65)

10 SDLHP (95/65)

20 Lateral Hops (L+R = 2)

24
Sep 2012

9/25/12

 

5 Rounds

Run 400 Meters Every 4 Minutes

 

Tabata Dips

23
Sep 2012

9/24/12

 

12 Min. to establish a 5 RM Overhead Squat

 

4 Rounds

7 Overhead Squats (115/75)

14 Over the bar burrpees

21 Double Unders 

 

 

Reminder, today we are opening the 7pm class!!!  

22
Sep 2012

9/23/12

 

"Sunday Surprise"

 

Starting Monday, September 24th, we will open a 7pm class.  Now there is no excuse for those of you who are not able to make it to the 6pm and the 8pm is too late!

21
Sep 2012

9/22/12

 

"Mary" 

20 Min AMRAP

5 HSPUs

10 Pistols

15 Pull Ups

 

or 

 

"Cindy"

20 Min. AMRAP

5 Pull Ups

10 Push Ups

15 Squats

20
Sep 2012

9/21/12

 

5-5-5-5-5

Weighted Pull Ups

 

12 Min. Ladder

3 Deadlifts (225/155)

3 Box Jumps (24/20)

6 Deadlifts

6 Box Jumps

9 Deadlifts

9 Box Jumps

Etc...

19
Sep 2012

9/20/12

 

5 Rounds

3 Wall Climbs

6 Thrusters (115/75)

12 Toes To Bar

2 Rope Climbs (Sub for 10 Pull Ups)

18
Sep 2012

9/19/12

 

EMOM 12 Min. Alternating Between

4 Squat Snatches (115/75) and 8 Knees To Elbows

 

3 Rounds

Run 400 Meters

15 KB Swings (70/53)

15 Burpees