Hang Squat Snatch

Build to a Heavy Single

 

AMRAP 10:
10 Hang Squat Snatches 75/55 (M 65/45)
30 Double Unders

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 5:15AM & 9:30 AM

Yoga at 6:15 pm

Teams of 3
AMRAP 25:
100/70 Calorie Row
100 Deadlifts (135/95)
80/60 Calorie Row
80 Hang Power Cleans (135/95)
60/45 Calorie Row
60 Front Squats (135/95)
40/30 Calorie Row
40 Push Jerks (135/95)
20/15 Calorie Row
20 Clusters (135/95)

 

 

Heads Up:

Comp WOD meets at 8AM

EWOD meets at 10AM

Open gym meets at 10 AM – Noon

E2MOM x 10 min (5 sets) – 5 reps @ 75%

AMRAP 15:
15 Power Snatches 75/55 (M 65/45)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:15PM

Yoga meets at 9:30AM and 6:15 PM

BootCamp class meets at 5:15AM and 9:30AM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

Buy in: 400 Meter

AMRAP 12:

6 Pull Ups

6 Wall Balls

 

Rest 5 min

 

AMRAP 15:
30/21 Cal Airdyne (20/15 Cal Assault or Row
20 Box Jumps (24/20)
10 Deadlifts (245/165)

 

Heads Up:

Babysitting provided at 9:30 AM

Yoga at 9:40 am & 6:30 pm

 

For Time:
1500m Row
100 Double Unders
50 Cal Airdyne / 35 Cal Assault / 400m Run
100 Double Unders
1500m Row

 

Heads Up:

Babysitting is provided at 9:30AM

OLY Class 9:30 AM

Open Gym class meets at 7:15PM

Yoga at 6:30 pm

 

Don’t forget to sign in on Wodify prior to class. 20 burpee penalty if not signed in by the end of warm ups.

Upcoming events:

Join us this morning at 6AM – Elements (Foundational Movement) Class with JJ from Primal Physical Therapy

 

Warm Up: Pizza Tag

 

Tabata Style

8 Rounds of :20 On / :10 Off:
Kettlebell Swings (53/35)
Bike
Sit-Ups
Shuttle Sprints

 

Heads Up:

Babysitting provided at 9:30 AM

Yoga at 9:40 am & 6:30 pm

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 5:15AM & 9:30 AM

Yoga at 6:15 pm

Back Squat
2 Rounds:
5 Reps @ 75%
3 Reps @ 80%
1 Rep @ 85%

Rest 2:00 between each set of squats

 

For Time:
15-12-9
Calorie Row
Power Snatch 95/65 (M 75/55)

directly into…

15-12-9
Calorie Bike
Clean and Jerks 95/65 (M 75/55)

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 5:15AM & 9:30 AM

Yoga at 6:15 pm

On the Minute x 7
3 Deadlifts (climbing)

-then-

4 Rounds:
21 Deadlifts 135/95 (M 115/80)
15 Box Jump Overs 24/20 (M step over allowed)
9 Push Jerks 135/95 (M 115/80)

 

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 5:15AM & 9:30AM

Skill: Wall Squat

On the Minute x 10
Build to a Heavy Front Squat

-then-

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans 135/95 (M 115/80)

 

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 5:15AM & 9:30AM