thursday 062812  (no classes july 4)

IMG 1218Skill:

           squat clean

Strength:

        squat clean: 2rm 

WOD:

         15-12-9

         squat clean (155/105)

         c2b pull ups

         

Read more: thursday 062812
 

wednesday 062712

IMG 1221Skill:

           free standing hand stand

Strength:

        hollow rock: 3x20

        free standing hand stand hold: 8 min practice

        2x ME T2B

WOD:

         5 rounds

         Run

         10 v-ups

         15 russian kb swings (53/35)

         

Read more: wednesday 062712
 

tuesday 062612

IMG 1214Skill:

           Floor press

Strength:

        Floor press: 3rm 

WOD:

         3 rounds (1 min each)

         db push press

         box jump

         push-up

         rest

         

         

Read more: tuesday062612
 

monday 062512

IMG 1215Skill:

           

Strength:

        back squat: 2rm 

WOD:

         4 min every :30 2 back squats @ 80%

         then

         5 min max double unders (every :30 3 burpees)



I am so proud of all our athletes who competed Saturday! You guys did amazing. With your help Everyday Heroes raised close to $3000 dollars. Also a huge thank you to all the volunteers because without you this wouldn't of been possible. 

         

Read more: monday 062512
 

friday 062212

IMG 1191Skill:

           power snanch / hang power snatch

Strength:

        h.p.s: 1rm (hang power snatch)

WOD:

         death by power snatch (115/80)

          (power snatch)

Read more: friday 062212
 

thursday 062112

IMG 1203Skill:

           thruster

Strength:

        deadlift: 3rm 

WOD:

         4 amrap

         2-4-6-8-10-12-14...

         dl (225/155)

         thruster (95/65)

Read more: thursday 062112
 

wednesday 062012 (no showers until friday)

IMG 1031Skill:

           bent rows

Strength:

        bb bent rows: 4x8

        ring dips: 4x8

WOD:

         4 rounds (1min each)

        renegade rows (renegade row demo)

        kb swings (53/35)

        rest

Read more: wednesday 062012
 

tuesday 061912

IMG 1154Skill:

           

Strength:

        front squat:  2rm/ 3x2 @ 80%

WOD:

         5 rounds

         7 front squat (135/95)

         run


Read more: tuesday 061912
 

monday 061812 (new location)

IMG 1148Skill:

           lever/v-ups

Strength:

        lever: 3x3 

WOD:        

12 amrap

50 double unders

                                                     25 grass hoppers

                                                     15 v-ups

         

Read more: monday 061812
 

friday 061512(we are moving sat 6/16)

IMG 1131Skill:

           bench press

Strength:

        bench press: 5rm

        pull-ups: 5rm

WOD:

         death by pull-up + push-up 

Read more: friday 061512
 

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