Open 20.4 For time:30 box jumps, 24 / 2015 clean and jerks, 95 / 6530 box jumps, 24 / 2015 clean and jerks, 135 / 8530 box jumps, 24 /2010 clean and jerks, 185 / 11530 single-leg squats10 clean and… Read more »
Dan Broughton
Thursday, October 31st
Strength: 4×4 Overhead Squat 3 second negative, 3 second pause WOD: For time:5 wall walks10 DB Push Press 40/2515 DB Front Squats 40/2530 DB Deadlifts 40/2515 DB Front Squats 40/2510 DB Push Press 40/255 Wall Walks There will be no… Read more »
Wednesday, October 30th
Skill: 4 Sets of:15 Weighted Ab Matt Sit Ups (25lb/15lb) into max strict HSPU.Rest 2:00 between sets WOD: AMRAP 108 Single Arm DB Hang C&J 50/35 (right arm)8 Single Arm DB Hang C&J 50/35 (left arm)12 TTB200m run Announcement: The… Read more »
Tuesday, October 29th
Strength: Every 2 minutes for 6 rounds:1 Hang Power Snatch2 Power Snatch3 Overhead Squats WOD: 3RFT10 Front Squat 95/6515/12 Cal Row20 Wall Ball Announcement: There will be no 6pm or 7pm classes this Thursday, October 31st due to Halloween
Monday, October 28th
Strength: 6×2 Push Jerk WOD: AMRAP 128 Shoulder-to-Overhead 155/10510 Box Jump 24/208 Deadlifts 155/10510 Bar Facing Burpees Announcement: There will be no 6pm or 7pm classes this Thursday, October 31st due to Halloween
Sunday, October 27th
Join us for open gym from 10am – noon
Saturday, October 26th
Partner WOD: Teams of 2 30 min AMRAP27/18 Cal Bike (Row backup)21 Med ball squat cleans15 Pull Ups100m farmer carry (together) Optional Core – Accumulate 5 minutes planks in as little sets as possible
Friday, October 25th
Open 20.3 For time:21 deadlifts, 225 lb. / 155 lb.21 handstand push-ups15 deadlifts, 225 lb. / 155 lb.15 handstand push-ups9 deadlifts, 225 lb. / 155 lb.9 handstand push-ups21 deadlifts, 315 lb. / 205 lb.50-ft. handstand walk15 deadlifts, 315 lb /… Read more »
Thursday, October 24th
Strength: Ring Rows 4×830s Dead Hang after each set WOD: 4RFT5 Ring DIps10 HSPU15 Air Squats25 DU/75 SU
Wednesday, October 23rd
Strength: Every 90s for 7 Rounds2 Power Clean + 2 Front Squat + 1 Push Jerk WOD: AMRAP 910 Power Clean 135/9520 Wall Balls 20/14