Friday, November 27th

Come join us for a 10am class only today.

The WOD will be:

Diane
21-15-9
Deadlift 185women/225men
HSPUs

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HAPPY THANKSGIVING!!!

There will be no classes today.

Post what you are thankful for this year!

Wednesday, November 25th

Ouch!

Lift:
Press: 5-5-5

WOD:
Elizabeth
21-15-9
Cleans 95women/135men
Ring dips

Post weight and time to comments
 

Tuesday , November 24th

 

Seth's trainer bio.

Squat Lift:
5-5-5

WOD:
AMRAP in 12 min of:
10 Front squat w/ 65lb men/44lb wmn
10 Pullups
10 Abmat sit ups
10 Push ups

Post weight and time to comments.

Monday, November 23rd

Joe in Amsterdam

Lift:
Bench 5-5-5

WOD:
Upside down Helen
21-15-9
Run 400m
Kettle bell swings 1.5 pood men/1 pood wmn
Hand stand pushups

Post weight and time to comments.

Friday, November 20th

WOD:

"Jessica"
Run 400m
21 Thrusters (95/65)
21 Pull ups
Run 400m
15 Hang Power Cleans (95/65)
15 HSPUs
Run 400m
9 Burpees
9 Overhead Squats (95/65)

Post time to comments.
 

Thursday, November 19th

Lift:

Deadlift 5

WOD: 
3 rounds:
30 Box jumps (20"/24”)
30 Double unders (mod- 5 singles, only if unable to string together DUs)
30 Push ups

Post weight and time to comments.
 

Wednesday, November 18th

Lift:

Squat Snatch 3-3-2-2-2-1-1-1

WOD:
Row 2k for time

Post weight and time to comments.

Tuesday, November 17th

Lift:

Press 5-5-5

WOD:
1 jerk in minute 1 (65 lbs/45 lbs)
2 jerks in minute 2…
continue until failure
-rack allowed

Post weight and rounds to comments.
 

Monday, November 16th

Lift:

Back Squat 5-5-5

WOD:
50 Pull-ups
40 Kettlebell swings (1.5/1 pood)
30 Medicine ball squat clean into wall ball throw (20/14)
20 Ring dips

Post weight and time to comments.