by luciano | Sep 30, 2015 | Workout of the Day
Part 1: For time: 10 Thrusters (135/95) 20 Clean & Jerks (135/95) 10 Thrusters (135/95) Part 2: Gymnastics 3 rounds for time of: Chin Over Bar Hold 30 secs Plank Hold 45 secs Ring Dip Hold (Top) 30 secs Parallel Air Squat Hold 45...
by luciano | Sep 29, 2015 | Workout of the Day
“Strongman Tuesday” Part 1: 20mins Strict Press 3-3-3-3-3-3 10 DB Curls after ea set Part 2: 6 Rounds for time: Weighted Bear Crawl 10 Pull-ups *Courtesy of strongmanwod
by luciano | Sep 27, 2015 | Workout of the Day
Part 1: 20mins Back Squat for load: #1: 3 reps @ 85% #2: 3 reps @ 85% #3: 3 reps @ 85% #4: 3 reps @ 85% #5: 3 reps @ 85% Rest 2-2:30 mins between sets Part 2: Rowing Row 5 mins for max meters Rest 5 mins Row 3 mins for max meters Rest 3 mins Row 1 min for max meters...
by luciano | Sep 24, 2015 | Workout of the Day
Reminder our PM classes for Friday September 25th will only consist of a 4pm Open Gym and 5pm CrossFit class. The Jump N Rope Double Under clinic will start at 6pm. Part 1: EMOM x 8 2 Touch n Go Power Cleans + 1 Hang Power Clean @ 75-80% Part 2: AMRAP 12min 15 Hang...
by luciano | Sep 23, 2015 | Workout of the Day
Part 1: AMRAP 7min 20 Double Unders 10 Thrusters (75/55) 5 Burpees over the bar Rest 5 min AMRAP 13min 20 Deadlifts (155/105) 10 Kettlebell Swings (32/24kg) 5 Handstand Push-ups
