Just a reminder this Web page is no longer active.
New website
Here is our new website this one will be deactivated 2/12/16 because of our current rebranding.
2/5/16
For time
Round 1)
30 C/J @ 70% of your push jerk
Rest 2 minutes
Round 2)
20 Power Cleans @ 80% of your power clean
Rest 2 minutes
Round 3)
10 Squat Cleans @ 90 % of your squat clean
You are finished with your current round if you fail 3 attempts in that round. 8 minute cap per round.
Then…
100 DU for time
2/4/16
Ring dips
3 sets @ 80%
Then…
21 assault bike calories
18 OHS 115/85
15 HSPU
12 assault bike calories
9 OHS 115/85
6 HSPU
2/2/16
Cindy
AMRAP 20
5 pull ups
10 push ups
15 squats
Then
3×10 alternating steps of
OH walking lunges
2/2/16
4 x 15 glute bridge
then…
50 DU buy-in
3 Rounds
24 Wall Balls 20/14
12 Deadlifts 185/120
50 DU cash out
2/1/16
Accels…
E:15×6
E:12×6
E:9×6
Then…
6 RFT
1 10′ handstand walk
12 push press 75/55
8 alt weighted pistols w/ 10% of your back squat
1/29/15
Tabatha
Empty bar thrusters
Burpee over the bar
Push ups
1/27/16
Pull ups
7 X 35% (round up)
Rest :45 between sets
Then…
10-1/1-10
Deadlifts 185/120
1 arm snatch 53/35
*5 otb burpees e2mom
1/27/15
Happy birthday coach selina!
For time:
High bar hang then
Low bar hang
Then…
10 RFT
3 squat c/j 225/145
4 box jumps 30/24
no longer active 