Friday 10-11-13
5 RFT: 5 Jerks, 155/105 10 Box Jump Overs, 24/20 ___ OTM x 15 Minute 1 complete 1 muscle up Minute 2 complete 2 muscle ups Minute 3 complete 3 muscle ups Once you fail…
Thursday 10-10-13
Big Clean Complex 3 sets of: 3 Position Squat Clean + Push Press + 3 Position Squat Clean + Push Jerk + 3 Position Squat Clean +Split Jerk 1 set consists of all 12 reps without dropping the bar.…
Tuesday 10-8-13
AMRAP 15 6 HSPU 12 KBS, 70/53 200m Run ___ Skill Work 5-10-15-20-25-20-15-10-5 Double Unders If you have double unders, perform this unbroken (ie. get 5 then get 10 then 15. If you trip up…
Monday 10-7-13
AMRAP 6 6 OHS (135/95#) 9 Lateral Hop Burpees 12 Toes to Bar ___ Snatch Ladder Guys- start at 135# Girls- start at 65# Add 5# every minute until you fail. Take as many attempts…
Sweet Potato Sliders
Want a great burger without the bun? Tired of lettuce wraps? These sliders were amazing! Here you go! Ingredients: 1 sweet potato 1 tbsp coconut oil 1 lb hamburger meat 1 tsp garlic 1/4 tsp…
Friday 10-4-13
***6AM CLASS ONLY TODAY*** For Time: 20 Power Snatches (115/80#) Run 800m 20 Power Snatches (115/80#) ___ Max double unders in 2 minutes Rest 2 minutes Max double unders in 2 minutes