5 / 25 / 2013

Closed

***Reminder***
We will have abbreviated hours on Monday, 27th.

1st Class: 8am
2nd Class: 10am

5 / 24 / 2013

Strength
Bench Press
5 x 5

5 Rounds
5 STO, 185 / 135
10 Pushups
15m Bear Crawl

20 minute cap

5 / 23 / 2013

Strength
Front Squat
Set New 1RM

For Time
30 Power Snatches, 95 / 65
40 Box Jumps, 30 / 24
50 K Bell Swings, 1.5 / 1
60 Wall Balls, 20 / 14

5 / 22 / 2013

Strength
Strict Pullup EMOM
6 x 4

3 Rounds
Run, 400m
21 Burpees

5 / 21 / 2013

Strength
Deadlift EMOM
7 x 2 @80%

15 Minute Amrap
10 Deadlifts, 155 / 105
15 Lateral Jumps
20 Double Unders

5 / 20 / 2013



Happy Birthday Ladies!!!

Strength
Strict Press EMOM
6 x 2 @80%

Kayla’s B – Day WOD
5 Rounds
20 Situps
25 Air Squats

Then Immediately…

Sarah’s B – Day WOD
For Time
25 Squat Cleans, 165 / 115

5 / 18 / 2013

2 Person Teams
For Time
100 Front Rack Step Ups 20″, 95 / 65
1000m Run
100 SDHP, 95 / 65
1000m Run
100 Push Press, 95 / 65
1000m Run
100 Med Ball Cleans

5 / 17 / 2013

Strength
Deadlift
5 x 5

21 – 15 – 9
Deadlift, 275 / 185
Box Jumps, 30 / 24

5 / 16 / 2013

30 Minute Clock
Every 3rd minute perform (10 rds)
10 Power Cleans, 155 / 100
10 Burpees

5 / 15 / 2013

Pre – WOD
Row, 500m x 2

5 Rounds
5 HSPU’s
10 One Legged Squats, alternating
15 Pullups