4/30/13

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Snatch: 8×1 @ 85% of 1RM
 
8 min AMRAP:

  • 5 Box Jumps
  • 6 TTB
  • 7 Burpees

 
Extra:
10 Mins to work on goals

4/29/13

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Deadlift: 3×5 (2 min rest)
 
“Jackie”
1000 M Row
50 Thrusters (45/35)
30 Pull ups
 
Extra:
GHRs: 3×10
 

4/28/13

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Open gym from 12-2PM.
 
Foundations class at 12PM.

4/27/13

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Friday Night PR club:
Bjorn- 195# clean PR
Shannon C- 95# clean PR
Kenny- 215# clean PR
Amy B- 115# clean PR
Brent- 185# clean PR
Neal- 160# clean PR
Cheryl- 110# clean PR
Mauricio- 185# clean PR
Omar- 165# clean PR
Chris G- 215# clean PR
 
Back Squat: 3×5 (2 min)
 
With a partner complete:
“Daniel”
50 Pull ups (1 person working at a time)
Run 400 M (both people run with one 45# pound plate)
21 Thrusters (95/65) (1 person working at a time)
800 M Run (both people run with one 45# pound plate)
21 Thruster (95/65) (1 person working at a time)
Run 400 M (both people run with one 45# pound plate)
50 Pull ups (1 person working at a time)
 

4/26/13

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Find 1RM Clean
 
4 Rounds:

  • 2 min AMRAP:
    • 5 Hang Power Clean (115/75)
    • 5 Box Jumps (24/20)
    • 5 Burpees
  • 2 min Rest

 
GHR’s (weighted if necessary): 3×10

4/25/13

Hardware Ladies at the Athena Classic last Saturday
Hardware Ladies at the Athena Classic last Saturday

Rest/Make Up Day
 
Don’t forget, there is a Foundations class at 7PM tonight, in addition to our regular class schedule.

4/24/13

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There will be no Mobility WODs today. These sessions will resume next Wednesday, 5/1.
 
Find 1RM Thruster
 
60 Thrusters For Time (55% of 1RM)

  • 7 TTB every time you drop the bar

 
Extra:
3×1 min Prowler Push
 
 
 
 

4/23/13

A1. Press: 3×5 (1 min)
A2. Weighted chin ups: 3×8 (1 min)
 
8 Min AMRAP of:

  • 20 KBS (Russian or American)
  • 15 DUs
  • 10 Ring rows

 
Extra:
Band pull aparts
 

4/22/13

Congrats to Niki, Katy, Jess, and Amy B for competing at the Athena Classic over the weekend.
 
Back Squat: 3×5
 
3 Rounds of:
400 M run
15 Knees to elbows
15 Burpees
 
Extra:
Take  at least 10 minutes to work on your goals.
 
 
 
 
 
 

4/21/13

Kings of the new pull up structure.
Kings of the new pull up structure.