2/27/2015

  15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) 15.1a 1-rep-max clean and jerk 6-minute time cap **As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the […]

2/26/2015

  *5am is cancelled 2/26* Strength 2 Snatch pulls + 1 Snatch EMOM x 10 min.  Heaviest as technique allows Conditioning 7 minute AMRAP 3 Overhead Squat 115/75 3 HSPU 6 Overhead Squat 115/75 6 HSPU .. Ascend by 3’s until time expires.

2/25/2015

  “Nasty Girls” 3 Rounds 50 Squats 7 Muscle ups 10 Hang Power Cleans 135/95

2/24/2015

  Strength 2 Strict Press EMOM x 10 minutes @80% of 1RM Conditioning 21-15-9 Deadlift 225/155 Toe to Bar *50 double under after each round*

2/23/2015

  Strength Back Squat 1 rep max Conditioning 8 minute AMRAP 8 Hang Squat Clean to Thruster  95/65 8 Over the bar burpee

2/19/2015

  Strength 2 rep max Bench Press Conditioning 8 minute AMRAP 3 KB Swing 53/35 7 Pull up 6 KB swing 53/35 7 Pull up 9 KB Swing 53/35 7 Pull up …continue ascending by 3 Kb Swing until 8 mins expire, pull ups always stay at 7 reps. Score is total reps completed in […]

2/18/2015

  14.5 21-18-15-12-9-6-3 Thruster 95/65 Bar facing burpee

2/17/2015

  *5 am class is cancelled 2/17, as of now evening classes are still on* Strength 2 Power Clean + 1 Hang Power Clean EMOM x 12 minutes – Heaviest possible Conditioning 20 minute AMRAP 5 Deadlift 275/185 10 Toes to Bar 15 Box Jump 24/20

2/16/2015

  Strength Overhead Squat 10 Rep Max Conditioning 3 rounds for time 50 double under 10 hang squat snatch 115/75

2/12/2015

  Strength 3 Touch and Go Power Snatch EMOM x 10 minutes- Heaviest Possible Conditioning 4 Rounds  12 Shoulder to Overhead 135/95 18 Bar Facing burpee 24 Air Squats