by abegayleisip | Jul 6, 2022 | Uncategorized
Week 4 Day 3StrengthFront Squat (3×2 @ 90-93%)Clean Grip Deadlift (3×2 @ 95%)MetconMetcon (2 Rounds for reps)For Time: 2-4-6-8-10 Deadlifts Bar Facing Burpees Rest 3 Min between 10-8-6-4-2 Deadlifts Barf acing Burpees 6 Min Time Cap each. Rx+ 225/155 BFB Rx...
by abegayleisip | Jul 5, 2022 | Uncategorized
Week 4 Day 2StrengthClean & Jerk Complex (5×1)in 5 sets or less build to 85% of 1 rm C&J with the following complex: 1 Power Clean + 1 Squat Clean + 1 Jerk Jerk is Athletes choice. Record your heaviest attempt. Not going for a max. cap at 85%.MetconMetcon...
by abegayleisip | Jul 4, 2022 | Uncategorized
Week 4 Day 1StrengthBack Squat (4×2 @ 85%)MetconMetcon (Time)For Time 150 Double Unders 60 Wall Balls (20/14) 30 Chest To Bar (Pullups or Jumping Pullups) 60 Wall balls 150 Double Unders Goal Sub 15 Cap 18 min
by abegayleisip | Jul 3, 2022 | Uncategorized
Happy 4th!!! *OPEN GYM ONLY* NO classes for today*
by abegayleisip | Jul 1, 2022 | Uncategorized
THE SEVENThe Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern...
by abegayleisip | Jun 30, 2022 | Uncategorized
Week 3 Day 5 (Hero WOD)MetconMcGhee (AMRAP – Rounds and Reps)30-Minute AMRAP of: 5 Deadlifts, 275#/185# 13 Push-ups 9 Box Jumps, 24"/20" In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central...
