Benchmark

THURSDAY 120517

"Helen"

Three rounds for time:

Run 400 meters

21 Kettlebell Swings @ 24/16 Kgs

12 Pull-ups

Clean & Jerk

WEDNESDAY 120516

Clean & Jerk 5x1

Clean Pulls 3x1 @ 105-110% of 1RM

All out

TUESDAY 120515

For total time:

6 x 400 meter runs

Rest two minutes between efforts 

Two times thru

MONDAY 120514

Two rounds for time:

35 Dumbbell Squat Cleans

35 Chest-to-Bar Pull-ups

35 Dumbbell Walking Lunge Steps

35 Toes-to-Bar 

35 Plyo Push-ups

Rx M 40/W 30 lbs

Happy Saturday

SATURDAY 120512

Five rounds for time:

15 Thrusters 

7 Muscle Ups

Rx M 95/W 65 lbs 

Will is focused!

Open Gym

FRIDAY 120511

Open Gym 5:00-7:00 PM

What skills do you need to work on today? Whitney has the rope climbs down!

Heavy Day

THURSDAY 120510

Overhead Squat 5x3

followed by

3 sets max effort weighted push ups

Watch out ladies!  Rae has her pull ups!

Benchmark

WEDNESDAY 120509

"Grace"

30 Clean & Jerks for time

Rx M 135/W 95 lbs

Nice overhead finish position Matt!

Warm Up Those Hamstrings!

TUESDAY 120508

AMRAP in 12 minutes:

5 Deadlifts

10 Pistols (alternating)

Rx M 255/W 175 lbs

Heavy Day

MONDAY 120507

Snatch 5x1

Snatch Pulls 3x1 @ 110% of 1RM

Karleigh looking strong!