April 2014

In 10 Minutes work up to max Clean (full squat) Then…. AMRAP 7 Minutes 3 Bar Muscle Ups 6 Power Cleans 185/135 9 Lateral Hops... Read More

  Complete 3 rounds A 5 reps Pendlay Row https://www.youtube.com/watch?v=ZlRrIsoDpKg B ME strict Toes 2 Bar Scaling progression Knees to Elbows, V-ups, Tuck-ups   Masters... Read More

10 am- Open Gym  (no olympic lift class today) 11 am- Endurance 1200m Run or Row 40 Burpee Pullups 40 OH Walking Lunges 45/25 800m... Read More

8 am- Beginners 9 am- WOD 10 am- Open Gym “KareAnnie – Easter WOD Spectacular” 50-40-30-20-10 Wall Balls 20/14 Double Unders Sit Ups Meet your... Read More

Complete the following with a Partner: Row 100 Cal 50 Shoulder to OH, 135/95 Row 75 Cal 50 Pistols, Alt Row 50 Cal 50 KB... Read More

Back Squat 3-3-3 Then: 15 Min Amrap 10 Burpees 10 Pullups 20 Squats Post Loads and Times Comments:

Power Clean: 2-2-2-2-2 Then… AMRAP 15 Minutes 10 Power Cleans, 135/95 15 Ring Dips 20 Box Jumps, 24/20 Congrats to Za,who won best lifer for... Read More

EMOM 7 3x 1 Snatch (Squat) 1 OHS (Snatch, OHS, Snatch, OHS, Snatch, OHS) Then…. 21-15-9 OHS 135/95 Chest to Bar Pullup Cash out: 1000m... Read More

“Lauriel” 20 Minute AMRAP 23 Deadlifts (155#/105#) 23 Handstand push-ups 23 Back squats (155#/105#) from the floor 23 Burpees 23 Ground-to-overhead (155#/105#) Lauriel passed away... Read More

Reminder: There is no Olympic Lift class today.  Coach Ryan will be coaching at a lifting competition 10 AM: Open Gym 11 AM:  Endurance 12... Read More