5/29/2014

  Strength Find 1RM of following complex: 1 hang squat clean+2 front squats+ split jerk Conditioning 12 minute AMRAP 5 Front Squats 185/120 7 Hand Stand Push up 9 Burpees  

5/28/2014

  “Helen” 3 Rounds for Time 400m run 21 KB Swing 53/35 12 Pull ups

5/27/2014

Strength Strict Press 3-3-3-3-3   Conditioning 8 minute AMRAP  8 Ring Dips 8 Deadlift 225/155

5/27/2014

  Strength Strict Press 3-3-3-3-3 Conditioning 8 minute AMRAP  8 Ring Dips 8 Deadlifts 225/155

5/22/2014

  Strength Bench Press 7-7-7-7 Conditioning 5 Squat snatch 185/120 10 Squat snatch 155/105 15 Squat snatch 135/95 20 Squat snatch 95/65

Memorial Day Murph!

  Memorial Day Murph We will start WOD at 10:00am – then immediately following – we will have a cookout at the gym! If you plan to stick around for the cookout – please either bring a side dish, meat to put on the grill or $5 to contribute to buying whatever is needed. We […]

5/21/2014

  “Jack” 20 minute AMRAP 10 Push Press 115/75 10 KB Swings 53/35 10 Box Jumps 24/20

5/20/2014

  Barbell Work 5 power cleans EMOM x 5 minutes- Heaviest Possible 3 Power Cleans EMOM x 5 minutes- Heaviest Possible 1 Power clean Every :15 seconds x 2 minutes- Heaviest Possible Conditioning 15 Minute AMRAP 5 Muscle ups 10 Deadlifts 255/165 20 Lateral hurdles over barbell

MEMORIAL DAY MURPH!

Memorial Day Murph We will start WOD at 10:00am – then immediately following – we will have a cookout at the gym! If you plan to stick around for the cookout – please either bring a side dish, meat to put on the grill or $5 to contribute to buying whatever is needed. We will […]

5/19/2014

  Strength 20 Rep Back Squat Conditioning 2 Rounds 40 Thrusters 75/55 400m Run