Tuesday, 12/27/2016

In 15-20 minutes  15 squat snatches @ 50% 10 squat snatches @ 70% 5 squat snatches @ 80-85% at 40 past the hour 15 burpees over the bar 9 power snatches (Last weight used in squat snatches) 12 burpees over the bar 6 power snatches 9 burpees over the bar 3 power snatches “Maximum Level” 3-Position Clean – 60%x1x2, 65%x1x2 Power Jerk + Jerk – 60% x (2+1) x 2, 65% x (2+1) x 2 Clean Deadlift – 90%x5x4 Front Squat – 60%x6x2, 65%x5, 70%x3 Times: Juarez 9:14 115 Ashley 6:52 95 Rosa 9:11 45 Martha 6:24 55 Sean 4:25 125 Miguel 5:35 75 Juan 5:10 55 Roberto 6:32 115 Susana 4:13 55 Vero 7:54 55 Miriam 7:46 75 Mondays: C-Note 22:01 Carmen 16:40 Lily 23:15 Other Maiya Guru Jordan Rowing from Heaven CQ 47:18 Crystal 41:30 Sean...

Monday, 12/26/2016

SCHEDULE ALERT  6 am class: Cancelled Regular Schedule for the rest of the day 3 rounds not for time of: 10 hip extensions 7 glute ham raise at 35 past the hour Courtesy of my Secret Santa 4 rounds of “Cindy” 10 power cleans (95/135) 3 rounds of “Cindy” 10 push jerk (95/135) 2 rounds of ‘Cindy” 10 clean and jerks (95/135) 1 round of “Cindy” Times: Luke 20:15 rx Juarez 22:35 rx Miguel 21:48 rx John 26:09 Juan 27:38 Jessica 15:46 CQ 24:50 Rosa 16:40 Rndy 15:56 Susana 20:03 Miriam 23:21 rx Ozzy 13 rx Jonathan 26:56 Other: Guru Ashley...

Friday, 12/23/2016

“A Festivus for the Rest of Us”  Round 1- The Festivus Dinner 5 minute AMRAP of: 500 meter row 40 air squats 30 situps 20 pushups 10 pullups Rest 3 minutes Round 2- The Airing of Grievances 5 minute AMRAP of: 1 burpee 1 slam ball thruster (20/30) 2 burpees 2 slam ball thruster (20/30) 3… 3… Rest 3 minutes Round 3- The Feats of Strength EMOM for 5 minutes of: 1 heavy deadlift (add 10 pounds each minute) Will Victor C-Note 3Dee Isa Bella Christy Tere Rosa Miguel Miriam CQ Martha Raisa Randy Guru Juarez Joe Roberto Other Alissa Jordan...
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