8 / 14 / 2012

Getting off the Crack! <—-Link

Strength

Back Squat

set new 1RM

4 Rounds

10 K-Bell Snatches, 1.5 / 1

Run, 200m

15 minute cap

8 / 13 / 2012

Strength

Deadlift EMOM

8 x 1 @ 85% 1 RM

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Power Clean, 115 / 80 lbs

Ring Dip

15 sit-ups between each set

20 minute cap

8 / 11 / 2012

8:00 a.m. Class ONLY

10 minute EMOM

2 Thruster, 95 / 65 lbs

3 Burpees

4 Squat Cleans, 95 / 65 lbs

Depending on the turnout, this may evolve into a team WOD.

8 / 10 / 2012

Positions during the butterfly kip. Nice to see it frame by frame.

Strength

Deadlift EMOM

7 x 3 @ 75% 1RM

5 minute Amrap

Clean & Jerk, 185 / 115

Rest 2 minutes

5 minute Amrap

HSPU’s

8 / 9 / 2012

Happy Birthday Chrissy!!

Chrissy’s B-Day WOD

For Time

Row, 1000m

Then…

2 Rounds

31 Box Jumps, 30 / 24

31 KBell Swings, 1.5 / 1

31 Double Unders

8 / 8 / 2012

“Restlessness is discontent and discontent is the first necessity of progress. Show me a thoroughly satisfied man and I will show you a failure.”
-Thomas A. Edison

Strength

Strict Press

7 x 3 @ 75% 1RM

15 minute Amrap

Run, 400m

15 WallBalls, 20 / 14