WOD: Chipper 100 Wall Balls (20/14) 75 KBS (70/55) 50 Calorie Row 25 Deadlifts (255/195) 12 Rope Climbs For Time Shoutouts: Carla Luna Bday, Over the weekend: Tina L and Mike I Bday (1/2) Box News: Sky’s Cafe Info Schedule News: December 31, Jan 1 – limited schedule due to holidays January 30th – Come support […]
Strength: Snatch, 6×2, 85%, EMOM WOD: 3RFT 10 Power Snatch (115/75) 10 OHS 10 SDHP 10 Lateral Bar Over Burpees 20 Min Cap Shoutouts: Andrew Rice Bday Box News: Sky’s Cafe Info Schedule News: December 31, Jan 1 – limited schedule due to holidays January 30th – Come support Jenna, Rubio, Justin, Jess P, Sky, and […]
Strength: Clean and Jerk Complex: Clean and Jerk + Jerk. 7×1, EMOM. (clean and jerk in one constant motion. Catch the clean in a dip and jerk out of that dip. Your second jerk can be performed after re-establishing yourself) Record you heaviest successful complex. WOD: For Time 30 Clean and Jerks (135/95) 15 Strict […]
Skill: Movements in WOD WOD: Pump Day 4RNFT of: 10 Floor Presses (135/95) 10 Bentover Rows then NFT 3×8 Barbell Bicep Curl 3×8 Ring Dips 3×8 Reverse Dumbbell Raise 3×12 TRX Row 100 HRPUs 30 Min Cap Shoutouts: None Box News: Sky’s Cafe Info Schedule News: December 31, Jan 1 – limited schedule due to holidays […]
Strength: Front Squat, 4,3,3,4 85%, 90%, 90%, 85%, Every 2 min WOD: AMAP With a 15 minute running clock complete, 15 Front Squats (135/95) 10 HSPU 15 Front Squats (155/105) 10 HSPU 15 Front Squats (175/115) 10 HSPU 15 Front Squats (195/125) 10 HSPU With the remaining time complete AMAP Double Unders (this will be […]
Tabata Rower Slam Balls/V Ups TRX/ Push Ups Air Squats/ ABMAT Sit Ups KBS/Shoot Throughs Burpees
WOD: 12 Days of Christmas 30 Sec Plank Thrusters (135/95) S2O Power Clean Deadlift Squat Jumps Burpees Box Jumps (20″) Hollow Rocks SDHP Floor Presses Squat Cleans (135/95) No Time Cap Shoutouts: Over the weekend: Sunday 12.27.15 Zach D 2 year anniversary, Annie C Bday Box News: Sky’s Cafe Info Schedule News: December 31, Jan 1 […]
WOD: AMRAPS Part A: 4 Min AMRAP 20 KBS (70/55) 20 SSJ (1 for 1) 20 Slam Balls (50/30) Part B: 4 Min AMRAP 20 Air Squats 20 HRPU 20 V Ups 2 min rest in between rounds 3 Rounds Each, Alternate Each Round Shoutouts: Will G Bday Box News: Sky’s Cafe Info Schedule News: December 24,25,31, […]
Strength: Back Squat, 2×4 @ 85%, 2×2 @90%, Every 2 min WOD: For Time 20 Cal Row (or bike, or ski erg) 30 Power Snatches (85/55) 40 Wall Balls (20/15*) 50 T2B 60 Burpees 20 Min Cap Shoutouts: None Box News: Sky’s Cafe Info Schedule News: December 24,25,31, Jan 1 – limited schedule due to holidays […]
Skill: DB Snatch WOD: 3RFT 12-9-6 DB Snatch (50/35) HSPU BJ (30/24) Rest 2 Min 30 min cap (12-9-6, 2 min rest, 12-9-6, 2 min rest, 12-9-6, 2 min rest (in total, 3 rounds of 12-9-6) 1 round = 12, 12, 12, 9, 9, 9, 6, 6, 6, 2min rest perform every exercise in a […]
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