Tuesday November 19, 2012
10 minute Cut off:First 3 minutes, 3 attempts to find max reps Muscle Ups (modified to ring dips)Rest 2 minutesRemaining 5 minutes to find 3RM Bear Complex (Power Clean, Front Squat, Jerk, Back Squat, Jerk to the front, 3 rounds unbroken…you may combine movements) Rest 5 Minutes 10 Minute Cut off1000m Row100 Double Unders500m Row […]
Monday November 19, 2012
Congrats to all those who competed in the MBS Turkey Challenge!!! To check out the WODs and results visit: http://turkeychallenge.com/home_page Reminder about the Thanksgiving week schedule: – Thursday 10AM class– Friday 10:30AM and 11:30AM class– Saturday 10AM class Strength – Clean & Jerk: 2X1@75%, 2X1@80%, 4X1@ 85%, 2X1@75% – rest 30-60 second WOD3 rounds5 Burpee […]
Thanksgiving week schedule changes…
Next week is Thanksgiving already!!! Please note a few schedule adjustments coming up: Sunday, November 18th – NO OPEN GYM We will not have any “ELEMENTS” classes next week. Thanksgiving Day, November 22nd 10 AM class ONLY Friday, November 23rd 10:30 AM CLASS AND 11:30 AM CLASS ONLY Saturday, November 24th 10:00 AM Class
Friday November 16, 2012
4 Rounds for reps:1 min of Ball Slams (50/30)Rest 1 min1 min of Back Squats (135/95)Rest 1 min1 min of Wall WalksRest 1 min Cool Down:8 Rounds20 sec Plank Hold10 sec Rest
Thursday November 15, 2012
Strength: 12 minutes to establish 1RM Front Squat 3 Rounds5 Burpee Tuck Jumps (must touch shins on the tuck jumps)20 KBS (70/53)15 C2B Pullups10 Thrusters (135/95) Cool Down:Row 500m (slowly)