3 / 1 / 2017

Strict Press
Find 1RM

12 min Amrap
10 KBS (53,35)
10 Wallballs (20,14)

2 / 28 / 2017

30 min EMOM
Minute 1: 40 Double Unders
Minute 2: 10 Box Jumps (24, 20)
Minute 3: 10/8 Calorie Row/Bike
Minute 4: 15 Ball Slams
Minute 5: 30s Handstand Hold
Minute 6: Rest

2 / 27 / 2017

Front Squat Box Squat
Work to 1RM

21-15-9
Burpee
Deadlift (225,155)
12 min cap

L3: (185,125)
L2: (155,105)
L1: (135,95)

2 / 25 / 2017

W/ a Partner
18 min Amrap

15 STO (115,75)
30 Deadlifts
60 Double Unders
30 Wall Balls (20,14)

2 / 24 / 2017

Open WOD 17.1
For Time

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

20 min cap

Men: 50# and 24 box
Ladies: 35# and 20 box

If you don’t have a dumbbell use a kettlebell.

2 / 23 / 2014

***ATTENTION***
Starting this week and for the next 4 weeks on Friday the last normally scheduled class will be the 4:15pm class.

5 Rounds
9 Front Squats (115,75)
12 Burpees
21 Situps

2 / 22 / 2017

Pull-up Clusters 2 x submax
(10s between grip styles)
Rest 3:00 between cycles. Submax mean 1-2 reps less than max.

– Wide Grip x Submax
– Shd Width Grip x Submax
– Shd Width Chin-up x Submax
– Close Grip Chin-up x Submax

4 Rounds of 40swork/20sRest
1a) KB Swings (53,35)
1b) HR Pushups
1c) T2B
1d) Alternating Weighted Step-up (35s, 25s)

2 / 21 / 2017

W/ a partner
20 min Amrap

600m Row
30 Hang Power Cleans (115,75)
24 Burpee over Bar

2 / 20 / 2017

Front Squat Clusters
Work to a max in 1.1.1
– Rest 10s between reps
– This should take between about 5 sets
– Cluster refers to the set of 3 with rest between each rep

“Grace”
For Time

30 Clean & Jerks (135,95)
6 min cap

2 / 18 / 2017

W/ a partner
20 min Amrap

10 Pullups
20 Burpees
30 Wallballs (20,14)
40 KB Swings (53,35)
50 Air Squats

*One person works @ a time
Rx+: C2B Pullups