ANNOUNCEMENT

May 24, 2015

Memorial Day Class: 9 am only

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WOD

May 13, 2015

Strength:

Deadlift: 6 × 3

Metcon:

Run 400 m

21 – 15 – 9:

- Hang Power Cleans
- Box Jumps
- Toes 2 Bar

Run 400 m

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WOD

May 01, 2015

Warm-Up:

Foam Roll
Power Clean Practice

Metcon:

“DT”

5 rounds:

12 – Deadlifts
9 – Hang Power Cleans
6 – Push Jerks

Rx: 155#/105#

*Scale weight as needed. Remember, it’s not about the weight, but about the intensity. Find a weight that is comfortable and that you can keep good form and posture with throughout the entire workout.

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WOD

April 29, 2015

Strength:

Push Press: 5 × 5

Metcon:

For Time:

400 m Run
40 – Wall Balls
400 m Run
30 – Wall Balls
400 m Run
20 – Wall Balls
400 m Run
10 – Wall Balls

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WOD

April 28, 2015

Strength:

Front Squat: 7 × 2

Metcon:

14 min. AMRAP:

2, 4, 6, 8, 10…

- Front Squat
- Push Press
- Burpees

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