September 3, 2014

060STRENGTH: 4 rounds (not for time) of:
Bench press 5-5-5-5
Accumulate 60 seconds in a ring L-sit (Int. 1 minute plank on elbows)
*Rest as needed
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METCON:  30-20-10 reps for time of:
Power snatch 95/63# (Int. 75/53, Adv. 115/73)
Pull-ups
*400 meter run after each round
*Strict 17 minute time cap

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September 2, 2014

003SKILL:  Spend 10 minutes working on handstand walks or handstand holds.
_______

METCON:  

For Time:
Row 1000m
then,
3 Rounds of:
30 Double Unders
20 KB Swings 53/35#
10 Handstand Pushups

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September 1, 2014

1239424_652378634830531_1948330703771884640_nThere will be NO SCHEDULED CLASSES today.  We are asking all our 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!

Post 5k time to comments.

August 31, 2014

1937483_659383369289_7452425694779765355_nThere will be NO CLASSES Monday, September 1st.  We are asking members and trainers to participate in the 5k fun color run/walk to benefit the Lighthouse Homeless Shelter.  See you there!
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Hang squat snatch 3-3-3-3-3 reps
*You will have 15 minutes
_______

“Reverse Helen”
3 rounds for time of:
12 pull-ups
21 kettlebell swings 53/35#
400 meter run

Compare hang squat snatch 3RM to 7/14/14.
Post load and time to comments

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!
_______

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%
_______

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.