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August 30, 2014

10334244_10203403739047149_6344434323562280039_nThere will be NO SCHEDULED CLASSES Monday, September 1st.  We are asking all members and trainers to participate in the 5k fun color run/walk to benefit the Lighthouse Homeless Shelter.  You may register Monday morning if you have not already.  See you there!
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Teams of four, with two people working at a time.
For time:
240 wall balls 20/14#, 10/9′
200 deadlifts (185/123)
160 hand release push-ups
120 hang power cleans (115/83)

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August 29, 2014

March 2014 034Power clean & push jerk 3-3-3-3-3 reps
*Must be touch & go
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12 Minute AMRAP of:
5 Handstand Pushups
15 Sit ups
75m. Farmers Carry
* Switch Hands at turn around
- Rxd – 53/35#

Compare 3RM power clean & jerk to 2/24/14.

Post load and rounds & reps to comments.

August 28, 2014

randySTRENGTH

Back squat:
1×5 @ 60% of 1RM
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%

Front squat:
1×5 @ 60% of 1RM
1×5 @ 65%
2×5 @ 70%
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METCON

For time:
Row 1000 meters
40 burpee box jump overs 24/20 in
*10 minute time cap to Rx.

Post time to comments.

August 27, 2014

sept 13 057STRENGTH

EMOTM for 7 Mintues:
5 Strict Press
- INT. – 75/50#
- Rxd – 115/73#
- ADV. – 135/93#
AMRAP Strict Press on your 8th Minute

*Score is total presses completed on your 8th minute

METCON

3 Rounds for time:
30 Air Squats
30 Pushups
30 KB Swings 53/35#
*13 Minute Time Cap

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August 26, 2014

0565 rounds for time of:
10 toes to bar
10 power cleans 135/93 lbs. (Int. 95/63, Adv. 185/123)

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August 25, 2014

sept 13 043Find your max weight 3 position power snatch: 1 high hang + 1 hang (above knee) + 1 full
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AMRAP 14 minutes of:
30 wall balls 20/14#, 10/9′
50 double unders

Compare metcon to 1/21/14.
Post load and rounds & reps to comments.

August 24, 2014

10511260_752593094783389_4273605448744733787_n10 rounds of 2 minutes to complete:
5 pull-ups
10 push-ups
15 air squats
5 pull-ups
10 push-ups
15 air squats
Then, AMRAP calorie row with remaining time.
Rest 2 minutes between rounds.

Post total calories rowed to comments.

August 23, 2014

stevebPartner WOD, teams of 2

AMRAP 20 minutes of:
20 medball sit-ups 20/14 lb., toss over 24/20″ box to partner. Both partners will do a sit-up regardless of who has the ball & ball cannot touch the box or it is a no rep.
10 box jump overs 24/20″, alternating
20 med ball over bar
10 75 meter sprints carrying medball, alternating

Post rounds & reps to comments.

August 22, 2014

040Power snatch 5-5-5-5-5 reps
*No press-out allowed
*MUST be touch & go
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AMRAP 14 minutes of:
5 handstand push-ups
7 overhead squats with 5RM power snatch weight
9 box jumps 24/20 in.

Compare 5RM power snatch to 10/16/12.
Post load and rounds & reps to comments.

August 21, 2014

Bane PicsBack squat:
1×5 @ 60% of 1RM
1×3 @ 70%
1×2 @ 80%
1×2 @ 90%
1×1 @ 95%

Front squat:
1×5 @ 65% of 1RM
1×4 @ 75%
1×4 @ 80%
1×4 @ 85%
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2 rounds for time of:
15 burpees
20 toes to bar
25 wall balls 20/14#, 10/9′

Post time to comments.