Training of the Day Dead lift 2-2-2 @ 90% on a 2min send off then 9 minutes of… 5 burpee box over to start each minute. Kettlebell swing for the remainder of the minute. (score is KBS completed) beginner class Event 2- clean (power vs. squat) then “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs)...Read More
beginner class at 10:30 (Event 1) overhead squat. then 21-15-9 of… push up, calorie row and kettlebell snatch Post your scores to the Whiteboard.Read More
Training of the Day Overhead squat; 7-7-7-7 @ 70% then 6 rounds of… 7 squat snatch (65%) 20 unbroken double unders beginner class (Event 6) Split jerk, 5 rounds of 400m run, 15 shoulder to overhead Post your scores to the Whiteboard.Read More
Training of the Day 1 hang, 1 power, 1 squat clean at 80% of HC 1RM, OTM x 6min then 60 burpee pull ups, 50 box jumps, 400m run, 30 hang cleans, 20 toe to bar, 10 muscle ups Post your scores to the Whiteboard.Read More
Training of the Day Jerk 1 power, 1 split on the minute at 90% of power 1RM. X6 min. then 5RFT of…. 150m waiter walk(75m R. arm/75m L arm), 25 decline push ups, beginner class (Event 5) ring profeciency, understanding an unstable platform, transitioning from a pull to a push, mastering the support position. AMRAP...Read More
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007 Training of the Day “Badger” 3 rounds for time of: 30 Squat cleans (95 lbs) 30 Pull-ups Run 800 meters Post your scores to the Whiteboard.Read More
Training of the Day Weighted strict pull ups. build to heaviest 5 rep in 7 minutes, then heaviest 1 rep in 4 additional minutes then death by body weight power clean. at failure, death by muscle ups beginner class (Event 4) Snatch; develop and understand the difference in a power, squat, split and muscle...Read More
Happy Father’s Day to all the dads out there! beginner class at 10:30 (Event 3) Squat, build to a moderatly heavy weight. Then…. 40 wall ball, 30 box jumps, 20 pull ups, 10 ring dips Post your scores to the Whiteboard. Mobility with Dr. Missy Albrecht will focus on squats.Read More
