Thursday, October 4, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Bench Press (5, 5, 5+)

Then

AMRAP in 12 Minutes-
- 300m Run
- 3 Power Cleans (135/95)
- 6 Front Squats (135/95)
- 9 Push Press (135/95)

Post BP AMRAP weight and reps, number of rounds including partial rounds and weight used for workout.

Monday, September 17, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

For Time:

- 30 Burpees
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall ball shots, 20/14
- 30 Double Unders

Post times and any mods to comments.

Thursday, September 6, 2012 - Workout

1 Round Standard Warm-Up

then

Tabata Happiness

then

Strength: Strict Press

then

For Time:

5 Rounds -
- 400m Run
- 15 Push Press (95/65)

Post time, push press weight, and any other modifications to comments.

Sunday, August 26, 2012 - Workout

2 Rounds Standard Warm-Up

then

For Time:

"D.T."
5 Rounds:
- 12 Deadlift (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Press (155/105)

Post time and weight to comments.

Wednesday, August 8. 2012 - Workout

1 Round Standard Warm-Up

then

 Strength: Push Press

 then

 For Time: "Grace" 30 Clean & Jerks



Class time is 8 PM.  Don't forget that starting September 5 our Weds night class will move to 7 PM.

Monday, July 23, 2012 - Workout

3 Rds Std Warm-Up

then

Hip, Hamstring, and Shoulder Warm-Up

then

AMRAP in 20 Minutes
- 200m Run
- 10 Box Jumps
- 15 Push Press