Tuesday 07/14/15

Power Clean
3 x 1
3 x 2 @ 75%

10 Min EMOM
Power Clean + Hang Power Clean + Clean

Monday 07/13/15

For Time:
15 Snatch 115/75
10 Burpee Broad Jump 6′
10 Snatch 145/95
10 Burpee Broad Jump 6′
5 Snatch 195/125
10 Burpee Broad Jump 6′

Any style of snatch. Six foot broad jump for both genders.

Sunday 07/12/15

Remember that On Ramp is next Sunday the 19th from 2-5pm.

Open Gym today 2 – 5pm

Saturday 07/11/15

Team wod 0900

Friday 07/10/15

Every 5 mins for 20 Min
400m run
500m row

Thursday 07/09/15

Snatch
1-1-1-1-1-1-1

Wednesday 07/08/15


For Time:
50 Pull UpĀ 
25 BurpeeĀ 
50 Push Up
25 Burpee
50 Sit up
25 Burpee
50 Air Squat

Tuesday 07/07/15

Beginner's Class

 

Back Squat
3 Sets of 5 Reps @ 75%

Shoulder Press
2 Sets of 5 Reps @ 80%

Monday 07/06/15

8 min Amrep
30 jumping sqts(95/65)
30 alt kb snatch(1.5/1)
30 BJ(30/24)
As many thrusters as possible in remaining time. Score is thrusters. (95/65)

Sunday 07/05/15

Open Gym 2 – 5

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