Shoulder Press
3 sets, 10 reps @ 70% of 1 RM
High Hang Power Clean (pockets)
6 sets, 5 reps @ 65% of 1 RM
Lots of tissue damage and joint trauma over the past two days. Focus on joint and tissue mobility before, during and after today’s work.
12-3-14
12-2-14
Teams of 2
15 – 12 – 9
Burpee Box Jump Overs (24/20), 150 Meter Run
12 – 9 – 6
Burpee Box Jump Overs (24/20), 150 Meter Run
9 – 6 – 3
Burpee Box Jump Overs (24/20), 150 Meter Run
Parter 1 completes the entire 15-12-9, who then tags Partner 2 to complete the same.
Parter 1 then completes the entire 12-9-6, who then tags Partner 2 to complete the same.
Partner 1 completes the final 9-6-3, tags Parter 2 for the same.
Score is total time for each partner to complete all three parts.
12-1-14
Back Squat
3 X 10 @ 70% of 1 RM
Complete 3 rounds for time:
Run 400 meters
12 Thrusters, 95/65
21 Toes-to-bar
11-28-14
Good Friday Hours:
7 am until 10 am (the gym closes at 10 am)
You may choose a WoD of your own or complete the workout below.
Complete as many rounds as possible in 20 minutes of:
5 Burpees
15-foot rope climb, 1 ascent
30 Double-unders
11-27-14
CLOSED.
HAPPY THANKSGIVING!
We will have open gym on FRIDAY at both locations from 7:00-10:00 a.m.
11-26-14
Shoulder Press, 6 X 5 @ 60%
Complete for time:
50 Deadlifts for time, 185/135
On the Minute, 5 Burpees
11-25-14
Thanksgiving Holiday Schedule:
Thanksgiving Day: Closed
Black Friday: Open Gym, 7 am – 10 am
Saturday: Closed
High hang Snatch (pockets)
6 X 5 @ 60%
“Burner”
On The 2:00 x 5
10 Calorie Row
5 Overhead Squats,95/65
AMRAP Double-Unders in Time Remaining
11-24-14
Back Squat, 3 X 10 @ 65%
As Many Reps As Possible in 12 mins:
30 Wall Balls, 20/24
30 Double-Unders
25 Box Jumps, 24/20
25 Toes-to-Bar
20 Chest-to-Bar Pull-Ups
20 Barbell Facing Burpees
15 Cleans, 135/95
15 Jerks, 135/95
10 Snatches, 135/95
10 Muscle-Ups
Congratulations to Jay Cedotal for his podium finish at the Shakedown in the Dell this past weekend.
