12.1.16

STRENGTH: Back Squat 5×5 @ 65% 2×2 @ 75% CONDITIONING: 30 Kettlebell Swings (35/53) 90 Double Unders (3x Singles) 40 Kettlebell Swings (35/53) 120 Double Unders (3x) 50 Kettlebell Swings (35/53) 150 Double Unders (3x) For...

11.30.16

STRENGTH: Thruster (Heavy Double) CONDITIONING: “Styrkr” 20 minute AMRAP 400m Run Max rep Pull-Ups 400m Run Max rep Thrusters (95/135) 400m Run Max rep Toes-to-Bar *Score is total reps. Count stops when athlete drops from bar, or drops the bar. Go...

11.29.16

STRENGTH: Deadlift 5×5 @ 65% 2×2 @ 75% CONDITIONING: 6 minute AMRAP. 10 Sumo-Deadlift High-Pull (75/115) 15 Burpees over Bar REST 3 MINUTES 6 minute AMRAP. 10 Hang Power Snatches (75/115) 15 Burpees over...

11.28.16

OLY CLASS @ 5:30pm. De-Load/Transition Week. REMINDER: Coach Lorilee’s last day Wednesday the 30th. Please join us in wishing her well with a WOD. POWER: 15 minutes to complete: 3 rounds for personal best time. 500m Row (rest ‘as needed’ between...

11.26.16

B.A.M. is Back @ 9am. Get Balanced! STRENGTH: Strict Press CONDITIONING: For time. 21-15-9 Toes-to-Bar Push-Ups into… 21-15-9 Cleans (95/135) Alt. Lunges (L/R =...