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Today:

Bench Press for a heavy 5 rep

then

3 rounds for time

10 hang cleans (155, 105)

15 wall balls

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Today:

Max effort row 1k

Then, as a class:

AMRAP in 15

15 Deadlifts (155, 115)

15 Hand release push-ups

15 Box Jumps

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Today:

Front squat 1 rm

then

21,18,15,12,9,6,3

Shoulder to overhead (115,75)

toes to bar

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Welcome back

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Welcome back from the 4th of July weekend.  I hope everyone had a good weekend.

Today:

1Rm Power sntach-snatch grip push-press-OHS *from the ground, done in succession.

then:

3 rnds

Run 400

15 Power Snatch (95,65)

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Teams of 4th

Two partners run 400

other two max KB swings

switch when team A is back

two partners 30 burpee over box

two partners 60 toes to bar

switch

two partners run 400

two partners max goblet squats

switch

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4 rounds

8 Front rack lunges (155,105)

12 burpees over bar

12 ring dips

 

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Today:

AMRAP in 5

3 HSPU

3 muscle-ups or 8 pull-ups

rest 2 minutes

AMRAP in 8

8 pistols

12 SDHP (75,65)

rest 2 minutes

AMRAP in 8

40 double unders

2 cleans (225, 155)

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holiday weekend

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This weekend we will be open Friday regular hours and Saturday regular hours but closed on Sunday. Monday will return to regular hours

Today:

Snatch 1 Rm

Clean and Jerk 1rm

 

 

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Today:

Deadlift

3x3x3x3x3 @ 75% of 1rm

then

3 rounds for time

8 thrusters (135 ,95)

12 box jumps

10 shoulder to overhead (135,95)

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DSC_0861Gymnastics begins Tuesday evening at 6:30!!  Get in there

Today:

Press 1rm

Push press 3rm

Jerk 5Rm

then

2 rounds

row 1k 100 double unders

rest 90 seconds between rounds *max effort each round

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