Nick Gecsy

Monday, July 31st 2017

Ponce

15 Minutes to work to a heavy:
1 Squat Clean + 1 Front Squat + 1 Jerk

For Time
50 Cal Row
then,
3 Rounds
8 Hang Squat Cleans (125/85)
12 Hand Release Push-Ups
24 Double Unders
then,
50 Cal Row

Monday, July 24th 2017

Patrick

Week 9: Back Squat
1×4 @80%. 2×3 @85%, 1×2 @90% of 1RM

EMOM for 16 min
Evens: 7 Burpees
Odds: Alternate through 14 reps of the following barbell movements (95/65)
Overhad Squats
Thrusters
Squat Cleans
Front Squats

 

Saturday, July 15th 2017

Felix

Felix


Partner WOD

For Time
800m run (split into 4×200, one running at a time)
50 Deadlift (225/155)
50 Ring Push-Ups (scale to regular)
50 Sit Ups
800m run (same format)
50 Sit Ups
50 Ring Push-Ups
50 Deadlift (225/155)
800m run

Box Brief

Bring A Friend Day
Wednesday, July 19th – All Classes

Friday, July 14th 2017

Roll Out

Roll Out


EMOM for 10 minutesĀ 

1 Power Clean
*build to a heavy single over the 10 minutes

12 Rounds For Time
10 Wall Balls (20/14)
5 Chest to Bar Pull-Ups
1 Power Clean (205/125)

*Cap 20 minutes

Thursday, July 13th 2017

J.King

J.King

Partner WOD

AMRAP in 30 Min
300m Run
30 Thrusters (75/55)
30 Double Unders (each)
30 Toes to Bar
30 Box Jumps (24/20)

*1 Person working at a time, including DU’s
Run – Partners run at the same time

Tuesday, June 11th 2017

Elise

Elise

“Bring A Friend Day”

For Time
50/35 Cal Row
800m Run
30 KB Swings (53/35)
20 Burpees

Tabata Abs
8 rounds, 20 sec on, 10 sec off
Plank Hold
1 min Rest
Hollow Hold
1 min Rest
Mountain Climbers