4 / 28 / 2017

17 min Amrap
30 Double Unders
15 Situps
10 Hang Power Clean (115,75)
5 Push Press (115,75)

4 / 27 / 2017

Power Snatch
Work to moderately heavy set of 3
reset between reps/ focus on form and speed under the bar

15 min Amrap
20 KB SDHP (53,35)
20 Burpees
20 Goblet Squats (53,35)

4 / 26 / 2017

with a partner
2 Rounds

200 Double Unders
40 Overhead Squats (135,95)
50 Pullups
Run 800m
*One person works. Split as needed.

4 / 25 / 2017

For Time
Row 50 Cal or Run 600m
21 Burpee Box Jumps (24,20)
Row 40 Cal or Run 400m
15 Burpee Box Jumps
Row 30 Cal or Run 300m
9 Burpee Box Jumps

4 / 24 / 2017

Front Squat
Work to heavy single

Ascending Reps in 9:00
1 Power Clean (135,95)
1 Hang Squat Clean
1 Thruster
2 Power Clean
2 Hang Squat Cleans
2 Thrusters
3 Power Cleans
3 Hang Squat Clean
3 Thrusters
Continue adding reps until time runs out.

4 / 22 / 2017

Remember no regular classes today, just the comp test run at 9 am and the potluck at 5 pm. We would suggest you bring your own chairs for the dinner. We’ll cya there.

4 / 20 / 2017

***Reminder***
We just wanted to post a quick reminder about the special things going on this coming Saturday the 22nd. There will not be any normal classes but instead we will be testing out a potential new competition format. That will start at 9:00 am and we hope to have it done around 11:00-11:30.

Then we have to have everyone back for the potluck dinner at 5:00 where we will announce the winners of the Nutrition Challenge and announce the details of Phase 2 of the Challenge.

We hope to see everyone Saturday!!

W/ a partner
4 Rounds

400m Run or 500m Row
30 Front Squats (115,75)
30 KB Swings (70,53)

4 / 19 / 2017

***Reminder***
We just wanted to post a quick reminder about the special things going on this coming Saturday the 22nd. There will not be any normal classes but instead we will be testing out a potential new competition format. That will start at 9:00 am and we hope to have it done around 11:00-11:30.

Then we have to have everyone back for the potluck dinner at 5:00 where we will announce the winners of the Nutrition Challenge and announce the details of Phase 2 of the Challenge.

We hope to see everyone Saturday!!

Handstand Pushup
4 x 5-7

For Time
21 Wallballs (20,14)
21 Burpees
50 Double Unders
15 Wallballs
15 Burpees
50 Double Unders
9 Wallballs
9 Burpees

4 / 18 / 17

18 min Amrap
5 T2B
10 Power Cleans (115,75)
15 Box Jumps (24,20)

Extra Credit
3 Rounds
1a) DB or KB Split Squats x 8 ea
1b) Lateral Raises x 15

4 / 17 / 2017

Power Snatch + Overhead Squat
Work up to a heavy 2 + 2

For Time
30 Power Snatch (95,65)
30 Overhead Squats (95,65)
30 Thrusters (95,65)

RX+: 115,75