12-4-13
As Many Reps As Possible in 10 mins: 10 Snatch, 95/65 20 Lateral Burpees over Parallette Rest until you have properly cooled down Practice/Skill (10 mins): Muscle Up (Progression) Pull up Variation (C2B, Kipping)
12-3-13
10 mins to find your 1 RM Ground to Overhead Holiday Ho Down RX Complete for time: 75 Russian Kettlebell Swings, 70/53 60 Calories on the Rower 45 Toes to bar Holiday Ho Down Scaled Complete for time: 75 Ab-mat …
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12-2-2013
“Nutts” For time: 10 Handstand push-ups 15 Deadlift, 250/160 25 Box jumps, 30/24 50 Pull-ups 100 Wallball shots, 20/14 200 Double-unders 400 meters run with plate, 45/25 Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light …
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11-29-13
REMINDER: 8 a.m. class ONLY Complete AMRAP in 15 Minutes: 5 Power Cleans 135/85 pounds 10 Wall Balls, 20/14 (10′ target)
11-29-13
Complete AMRAP in 8 Minutes: Ascending Ladder 3 Deadlifts 225/145 3 Box Jumps 30/24 6 Deadlifts 225/145 6 Box Jumps 30/24 9 Deadlifts 225/145 9 Box Jumps 30/24 12 Deadlifts 245/145 12 Box Jumps 30/24 15, 18, etc… Then Skill …
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11-28-13
HAPPY THANKSGIVING Thanksgiving Holiday Hours: Thursday – Closed Friday – 8 am ONLY Saturday – 8 am ONLY
11-27-13
For time: 100 Double Unders 30 Pull ups 30 Push Press, 135/95 50 Kettlebell Swings, 70/53 30 Push Ups (Hand-release) 30 Pull Ups (Chest-to-bar) 100 Double Unders Cool Down/Practice: Forward Rolls
