Monthly Archives: October 2015

Class 9am, wear a costume!

5×3 Front Squats

AMRAP 10

10 toes to bar

10 burpees

In 10 minutes, build to heavy 2 hang snatch

For time:

30 OHS (75/55)

30 box jumps (24/20)

30 situps

90 DUs

30 situps

30 box jumps

30 OHS

Strict Press 5×5

For time:

10-1

HSPU (or hand release push ups)

Deadlifts (205/145)

EMOM 10

1 back squat across

For time:

27-21-15-9

Chest to bar pullups

squat cleans (95/65)

In 10 minutes build to heavy hang clean

AMRAP 15

10 power cleans (135/95)

20 burpees

30 DUs

WOD starting at 9am!

One Year Party w/ food to follow!

** Tomorrow (Saturday 10/24) is our One Year Party! Join us at 9am for a WOD and breakfast food after! Feel free to bring friends and family

EMOM 30

1) 8 Thrusters (135/95)

2) 8 Push Press

3) 8 FR lunges

4) 16 burpees

5) rest

*choose a weight that will allow you to go unbroken every round

AMRAP 20

3 Power clean (205/145)

3 Front squats

3 jerks

EMOM 10 : 3 Bench Press, same weight

In 10 minutes:

1 mile run

ME squat snatch (135/95)

Rest 5 minutes

In 5 minutes:

800m run

ME squat snatch