Tuesday, March 31, 2015

Wednesday 4-1-15

20 AMRAP
1 Deadlift 335/235
10 T2B
15 bb BURPEE hops
Reminder: NO 5am class

Monday, March 30, 2015

Tuesday 3-31-15

3 RFT
Run 800
30 KBS 53/35
30 pull ups

REMINDER: No 5am Class

Josh and Shope CONGRATS‼️
JOSH UNBELIEVABLE JOB UNBROKEN(yes guys unbroken) With a time of 8:26
And Shope representing well for the gals 9:41.
Great effort by everybody today!

Sunday, March 29, 2015

Monday 3-30-15

ANNOUNCEMENT:
I have discontinued the 5am class

WOD 
Calorie Row
Thrusters 95/65 
(Scaled 65/45)

Thursday, March 26, 2015

Friday 3-27-15

1. 30 Snatches For Time
2. OTM X 15
1- 60m shuttle
2- 25 Abmat
3- 5 Cln+Jrks 155/105

Wednesday, March 25, 2015

Thursday 3-26-15

OT2M X 7
Row 12/9
5 FRONT SQUATS 135/95
Max Double Unders

Tuesday, March 24, 2015

3-25-15

3x -'midline'
30 banded good mornings
30 abmat
30 reverse hypers
Hold plank 1:00
WOD
12-9-6-3
Deadlift 315/205 (75%1RM)
Muscle-ups(C2B/dips-21-18-15-12)

Monday, March 23, 2015

Tuesday 3-24-15

Run 1 mile for time

15 AMRAP
10 T2B
15 Burpees
40 DU's