8/1/2014

No 6:30am class on Friday

STRENGTH:

Front Squat – 3-3-2-2-1


 

METCON: Teams of 2image

-AMRAP IN 20 MINUTES-

2 rope climb, 3 burpee box jump (24/20)

run 100 meters

*partner (A) works while partner (B )runs. when partner (B) returns partner (A) runs and partner (B) works.

 

7/31/2014

OPEN GYM:

9-11AM

2-5:45PM


FREE INTRODUCTORY CLASS: 7-26-14 006

6:00PM


FUNDAMENTALS DAY 6:

7:15PM



 

7/30/2014

STRENGTH:

3 Sets:

TGU – 3/side

strict ring dips – max reps

rest 2 minutes


METCON: (TIME)7-26-14 008

50 DU’S (100 SU’s)

21 Deadlift (185/135)

21 Pullups

40 DU’s (80 SU’s)

15 Deadlift

15 Pullups

30 DU’s (60 SU’s)

                                                                                       9 Deadlift

                                                                                       9 Pullups

                                                                                       20 DU’s (40SU’s)

7/29/2014

STRENGTH:

Hang squat clean: 2-2-2-2-1-1-1


 METCON: (TIME)

-5 Rounds-

5 Deficit HSPU (45/25)

10 KB Hang snatch (53/35)

7-26-14 004

 

7/28/2014

METCON: (ROUNDS AND REPS)7-26-14 016

Teams of 2: AMRAP IN 15 minutes

6 OH walking lunge steps (115/75), 3 burpees

Run 1 lap

10 squat cleans (115/75), 5 burpees

Run 2 laps

14 push-press (115/75), 7 burpees

Run 3 laps

one partner working while the other partner runs. Then partners switch

7/27/2014 – OPEN GYM

OPEN GYM: 12-2PM

7-26-14 011

Check out Riley’s facebook page for more photos

7/26/2014

8:00am

OLYMPIC LIFTING:

hang snatch- 4×3

split jerk- 6×1

clean grip deadlift- 5×4

image


10:00am

WOD:

Teams of 2

Run 1 mile

100 back squats (115/75

50 HSPU

100 OH squats

Run 1 mile

* 1 partner working at a time

both partners must complete both 1 mile runs as a team


11:15am

FREE INTRODUCTORY CLASS

 

7/25/2014

METCON: (TIME)

10 Rounds:

1 Power clean (135/95)

1 hang power clean

1 squat clean

3 wall climbs

6 toes 2 bar

JULY PICS 001

7/24/2014

OPEN GYM:

9AM-11AM

2PM-5:45PM


JULY PICS 003

FREE INTRODUCTORY CLASS:

6PM


 

FUNDAMENTALS:

7:15PM

 

7/23/2014

METCON: (TIME)

Run 600 meters

21-15-9old iphone pics 246

Thrusters (95/65)

KB swings (70/44)

Run 400 meters

21-15-9

Box jumps (24/20)

Pull-ups

Run 200 meters