There will be AM classes.
Strength
Bench
5-5-5-5-5
WOD
“Grace”
30 clean and jerks for time
Ribbon Cutting Ceremony will begin at 5pm. As soon as the ceremony is done we will start “Grace” in a group staggered start. No strength for the evening class. We will have raffle prizes to our members and raffle prizes for non members. We will have food and drinks for everyone!
Strength
DL
5-5-3-3-1-1
WOD 14:00min AMRAP
200m SB Run (10 SB before you run)
8 C2B
15 WBSU (20/14)
Cashout
2:00 min max Calorie row
Strength
Back Squat
5 sets of 6 reps
Goal- Go 5-10# heavier than last weeks sets of 8
WOD
Performance
3RFT
25 WB (20/14)
15 Ring Dips
10 Power Snatches (95/65)
Fitness– 3RFT
25 Air Squats
15 HRPU’s
10 KBS
This is a revisited WOD from 3-9-15.
Open Gym from 9-11am
Shoutout to all those who hit PR’s today!
Gabby PR 185#
Warm up
Kick ball
Strength
Front Squat
5-5-3-3-3-3
WOD
3 rounds of…
18 Plate walking lunges (45/25)
10 Pull-ups
15 hang power cleans (135/95)
Then Finish with a individual 400m keg run and 1 rope climb
Warm up
Agility ladder
Skill
Broad jump/ Row 1000m for measure
WOD
5 rounds of…
1min max WB
1 min max T2B
1 min max Slam Balls
1 min max 20m sprints
1 min rest
Score= total reps
Strength
OHS
5-5-3-3-1-1
Weightlifting
Hang Squat clean
3-3-2-2-1
Press Complex
2PP/1PJ/1SJ
5 sets
WOD
300 WB (20/14)
250 KBS
200 Man Makers
150 Burpee Broad Jumps
100 Front Squats (135/95)
10 Wall Climbs
Run 1 mile
Skill/Strength
EMOM 7:00min
ME Pull-ups for 20 sec.
WOD 12:00min AMRAP
Run 200m
15 Box Jumps (24/20)
5 DL (275/185)
Cash out– bicep curls + ring rows
Strength
Back Squat
8-8-8-8-8
WOD
4 rounds
8 Clean and Jerks (135/95)
30 DU’s
12 Pull-ups
Then, 400m run
Cashout
ME/ failure ring dips 2x
27-21-15-9 reps for time of:
Row (calories)
Thrusters
M 95 lb. F 65 lb.