Friday 5.13.15 *NO 0530 CLASS*

“Filthy Fifty”

For time:

 50 Box Jumps (24″)

 50 Jumping Pull-Ups

 50 Kettlebell Swings (35, 25#)

 50 Walking Lunge steps

 50 Toes to Bar

 50 Push press (45, 35#)

 50 Back extensions

 50 Wallballs (20, 14#)

 50 Burpees

 50 Double unders

Thursday 5.12.15 *No Noon Class*

“Bonzai”

On The 3 Minute x 7 Rounds

 7 Deadlift (245/165)

 40 Double Unders

 200 Meter Run

Wednesday 5.11.15

“Weightlifting Wednesday”

Build to a set of 3 Heavy Pause Front Squats

 *2 Second pause at the bottom

“Cash Out”

3 x AMRAP 2

 20 V-UPS + 20 Supermans

 Time remaining max Front Squats (155/105)

 Rest 1 Minute Between Rounds

Shirts and T-Tops are in!!

Shirts and T-Tops are in!! We have extras for those that did not pre-order. 

$25.00 each.

Tuesday 5.10.15

“Helen”

3 rounds

400m Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

Monday 5.9.15

Strength

Push Jerk

1x5@60%

1x5@65%

1x5@70%

WOD

12 Rounds

5 Handstand Push-Ups

11 Power Snatches (95/65)

Saturday 5.7.15

“Billy Jean”

Teams of 4

200 Deadlifts (185/125)

150 Back Squats (185/125)

125 Bench Press (185/125)

100 Cleans (185/125)