monday 11.26.12

IMG 2153








Skill:

           ohs

Strength:

        ohs: 4rm 

WOD:

         5 rounds

         8 ohs (115/80)

         8 hangcleans

Read more: monday 11.26.12
 

wednesday 11.21.12

no class thursday or friday (check FB we may have an open gym fri morning)

IMG 2127Skill:

           deadlift

Strength:

        deadlift: 2rm

WOD:

         15 amrap

         60 double unders

         30 rkb swings (53/35)

         15 burpees

Read more: wednesday 11.21.12
 

Tuesday 11.20.12

Skill:

           Push press

Strength:

        push press: 3rm

        Ring dip: 5rm/ 3xme dips on bench 

WOD:

         4 rounds (:45/:15)

         

         me s2o (135/95)

         me ring dips

         10 v-ups

Read more: Tuesday 11.20.12
 

monday 11.19

311295 10151525584744129_1040732141_n









Skill:

           pull-up

Strength:

        back squat: 1rm

        strict pull-up: 3xME

WOD:

     a) 5 amrap

         10ea db/kb lung

         20 box jumps(20/16)


     b) 800m run



Read more: monday 11.19
 

friday 11.16

thumb 552310_10151525584589129_1223575514_n







Skill:

           lever

Strength:

        lever: 4x5

        single leg box jump(step down): 4x5ea ascending 


WOD:

         15 amrap

         400m run

         10 TTB

         10 wall ball

Read more: friday 11.16
 

tuesday 11.15

74735 10151525584289129_962058059_nSkill:

           hspu

Strength:

        ring dip:3rm

        shoulder press: 1rm

        max broad jump: 3 attemps

WOD:

         4 rounds

         10 hspu

         10 broad jumps (6/4)

         buy out 100 double unders


Read more: tuesday 11.15
 

wednesday 11.14

securedownloadSkill:

           squat clean

Strength:

        squat clean: 1rm 

WOD:

         OTM 10

         3 squat cleans @ 60% (last minute M.E. reps)

Read more: wednesday 11.14
 

tuesday 11.13

IMG 1951Skill:

           bench press

Strength:

        bench press:3x10

        kb row: 3x10

WOD:

         "Cindy" 10 min 

Read more: tueday 11.13
 

monday 11.12

So proud of the our athletes this weekend! 

Ryan 7th, Emmy 18th, Ashley 8th(sc), Chris 40th, Tony 39th, Braden 17th, Jared 57th, Sarah 12th and Brent (33% RTE1) 12th! 

thumb photo-4Skill:

           power clean

Strength:

        dl:10rm 

WOD:

         death by power clean 185/135 or 75% of 1rm

Read more: monday 11.12
 

friday 11.9

IMG 1937Skill:

           power snatch

Strength:

        power snatch: 3.3.3.3 (stay light)

WOD:

        Lurong Challenge

        "Randy"

         

Read more: friday 11.9
 

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