April 17, 2014

March 2014 004Overhead Squat 1-1-1-1-1-1
___________

3 rounds for total reps of:
1 minute back squats 135/93
1 minute box jumps 24/20″
1 minute kettlebell swings 53/35
1 minute rest

Compare OHS to 1/29/13.
Post load & total reps to comments.

April 16, 2014

March 2014 064Run 1 mile for time
____________

AMRAP 15 minutes of:
10 sumo deadlift high pulls 95/63
10 push press 95/63
10 burpees over the bar

Compare run to 10/22/13.
Post rounds & reps to comments.

April 15, 2014

cfphotosTabata:
Ring dips
Double unders
Hand release push-ups
Bottom to bottom thrusters 45/33#
___________

Cool down:  Max handstand hold

Post total reps and handstand hold time to comments.

April 14, 2014

twinfest10 rounds for time of:
2 squat cleans 155/103 (Adv. 205/133)
3 wall climbs
4 strict pull-ups
5 toes to bar

Post time to comments.

April 13, 2014

March 2014 110Barbara
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest precisely three minutes between each round.

Compare to 8/21/13.
Post times to comments.

April 12, 2014

sept 13 031There will be no scheduled classes today–all trainers are working or will be out of town.  We apologize for the inconvenience.
___________

Home wod:
Two rounds for time of:

100 jumping jacks
75 air squats
50 push-ups
25 burpees

Post time to comments.

April 11, 2014

IMG_20140304_195419There will be no scheduled classes this Saturday–all trainers are working or will be out of town.  We apologize for the inconvenience.
________

For Time:
20 Deadlifts 225/148# (Adv. 275/183#)
20 Handstand Push-ups (Adv. 6/4″ deficit)
800 meter Run
15 Deadlifts
15 Handstand Push-ups
600 meter Run
10 Deadlifts
10 Handstand Push-ups
400 meter Run

Post time to comments.

April 10, 2014

image(15)There will be no scheduled classes this Saturday–all trainers are working or will be out of town.  We apologize for the inconvenience.
___________

Split Jerk
1-1-1-1-1-1-1
___________

“Grace”
For time:
30 Clean and Jerks
135/93#

Compare “Grace” to 6/4/13.
Post load & time to comments.

April 9, 2014

july13 044There will be no scheduled classes this Saturday–all trainers are working or will be out of town.  We apologize for the inconvenience.
___________

4 Rounds of (not for time) of:
Weighted pull-ups
5-5-5-5
-rest-
Front Squats
5-5-5-5
-rest-
*While alternating, complete 4 heavy sets of 5 for both movements
___________

11-10-9-8-7-6-5-4-3-2-1 reps for time of:
Toes to bar
Sit-ups

Post loads & time to comments.

April 8, 2014

sept 13 0043 rounds of:
40 seconds of pistols, alternating
20s seconds rest
40 second handstand hold
20 seconds rest
____________

Complete the following in three minutes for three rounds:
20 kettlebell swings 53/35#
250 meter run
Max double unders with remaining time
Rest 3 minutes
*Score is total double unders

Post total pistols and total double unders to comments.