11 / 30 / 2016

Hang Power Snatch
4 x 3 @70-75%
try to add 3-5% from last week

Open WOD 11.4
10 min Amrap

60 Bar Facing Burpees
30 OH Squats (120,100)
10 Ring Muscle Ups

Accessory Work
Bent Over Row: 3 x 12
Banded Pushdowns x 100 reps

11 / 29 / 2016

3 Rounds of 30 work/30 Rest
1a) HR Push-ups
1b) KB Swings (53,35)
1c) Walking OH Lunges (45,25)
1d) Situps
Score = total reps

Accessory Work
Banded Leg Curls: 100 ea

11 / 28 / 2016

Power Clean
Work to a 1RM

For Time
100 Double Unders
75 Wall Balls (20,14)
50 Pullups
25 Power Cleans (155,105)

11 / 25 / 2016

***There will be one class only today at 10am.***

It’s going to be a doozy!! Here’s a hint….

 

hint-pic

11 / 24 / 2016

Happy Thanksgiving!!! We are closed today so we can spend time with our families.

11 / 23 / 2016

***Holiday Hours***
Today: Normal Hours
Thursday: Closed
Friday: One Class @ 10am
Saturday: Normal Hours

Hang Power Snatch
6 x 3 @70-75%
1 sec pause at hang

3 Rounds
2 Rope Climbs
10 OH Squats (135,95)
20 T2B
rest 2 min

11 / 22 / 2016

***Holiday Hours***
Today & Wednesday: Normal Hours
Thursday: Closed
Friday: One Class @ 10am
Saturday: Normal Hours

For Time
Row 1k
50 KB Swings (53,35)
100 Double Unders
50 Situps
75 Double Unders
50 Walking OH Lunges
50 Double Unders

11 / 21 / 2016

Box Front Squats (wide stance)
Work to a heavy set of 3

“Timebomb”
12 min clock

50 Wall Balls (20,14)
40 Burpee Over Bar
30 Deadlifts (255,165)

W/ remaining time Amrap Wall Balls

11 / 19 / 2016

2 Person Teams
Partner 1 attempts to row exactly 100m. For every meter over or under 100 partner 1 does 2 Burpee Box Jumps. Then partner 2 can begin their row. The race is to 2000m.

courtesy of KnightsPTR

11 / 18 / 2016

Clean & Jerk
8 x 1 @70%

For Time
30 Cleans (185,125)
*squat