Friday February 3 2012 Strength Back Squat: 1X6 @ 70% 1X6 @ 80% 1X3 @ 90% 1X2 @ 95% rest 2-3 min. between each set. Conditioning 3 Rounds Double Unders (2 Minutes Max Reps) Box Jump (Max Unbroken Reps) Record Double Unders and Box Jumps Per Round (ex. 100/30 88/28 56/29) Total Reps Saturday Feb 4 2012 10:00am Rowing Clinic. No Normal Class. Kids class as...
February 2 2012
Thursday February 2 2012 “Desforges” Five rounds for time of: 225 pound Deadlift, 12 reps 20 Pull-ups 135 pound Clean and jerk, 12 reps 20 Knees to elbows Post total time. Our member JennyBoom requested this since they went to high school together U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st...
February 1 2012
Wednesday February 1 2012 “Karen Interrupted” With a continuously running clock athletes accumulate as many wall ball shots as possible in 3:00. At 3:00, Karen is interrupted and the athletes have 5:00 to reach a one-rep max squat clean. At the 8:00 mark, athletes return to their wall balls and complete shots required to total 150 reps.This event is...
January 31 2012
Tuesday January 31 2012 Strength Tall Snatch 3RM Conditioning As many rounds as possible in 12 mins of: 5 Ground To Overheads (Atlas Stone) 93 lbs / 73 lbs 10 Ring Dips 15 Toes-to-Bars Post total rounds.
January 30 2012
Monday January 30 2012 Strength Back Squat 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% Conditioning 5 Rounds for Time 3 Deadlifts 225 / 185 lbs 6 Pullup (Chest to Bar) 9 Pistols Deadlifts must be returned to starting position. no dropping. Chest to bars must be performed with chin over bar and elbows pointing back at...
January 27 2012
Friday January 27 2012 “Cindy” As many rounds as possible in 20 minutes of 5 Pullups 10 Pushups 15 Air Squats
