1.5.18

 

Strength

Snatch complex

every 90 seconds for 9 minutes complete 2 complexes @70%

snatch-ohs-hang snatch-ohs

WOD

 

AMRAP 8

  • 7 thrusters 95/65
  • 14 knees to elbow
  • 28 double unders
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1.4.18

 

 

Strength

Push jerk

5×4 @75%

 

WOD

4 RFT

  • 3 deadlifts 315/225
  • 5 ring muscle ups
  • 7 burpee box jump overs 24/20
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1.3.18

 

Strength

Back squat

  • 5 RM

WOD

3 RFT

  • 500m row
  • 100 feet kettle bell front rack walking lunges 53/35
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1.2.18

 

Back on our regular schedule

 

Strength

Power clean singles @ 65-80%

4 rounds

  • 90 second amrap (drop and reset each rep)
  • 2:30 rest

WOD

AMRAP 12

  • 30 push press 95/65
  • 30 pull ups
  • 30 wall balls 20/14
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12.29.17

Christmas and New Years Holiday hours

 

FRIDAY 12/29- 5:15am-12pm-5:30pm

SATURDAY 12/30-10am

MONDAY 1/1-CLOSED

TUESDAY 1/2- RESUME NORMAL SCHEDULE

 

 

Strength

Power snatch singles @ 60-75%

5 rounds

  • 60 second amrap (drop and reset each rep)
  • 2 minutes rest

WOD

4 RFT

  • 15 box jump overs 24/20
  • 10 hspu
  • 5 ohs 155/115
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12.28.17

Christmas and New Years Holiday hours

THURSDAY 12/28- 5:15am-12pm-4:30pm-5:30pm

FRIDAY 12/29- 5:15am-12pm-5:30pm

SATURDAY 12/30-10am

MONDAY 1/1-CLOSED

TUESDAY 1/2- RESUME NORMAL SCHEDULE

 

Strength

Push jerk

5×5 @70%

 

WOD

18-15-12-9

  • Calories airdyne
  • Deadlifts 225/155
  • Toes to bar
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12.27.17

Christmas and New Years Holiday hours

 

WEDNESDAY 12/27- 5:15am-12pm-4:30pm-5:30pm

THURSDAY 12/28- 5:15am-12pm-4:30pm-5:30pm

FRIDAY 12/29- 5:15am-12pm-5:30pm

SATURDAY 12/30-10am

MONDAY 1/1-CLOSED

TUESDAY 1/2- RESUME NORMAL SCHEDULE

 

Strength

Clean Complex @70% + of 1RM clean and jerk

EMOM 10

power clean+push jerk+fronts squat+hang clean+split jerk

 

WOD

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

 

 

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