Posts By: joseph

Thursday 04.24.2014

Strength Press 1 Rep Max Then 4-5×1 @ 90% of above Metcon 8 Minute Ladder 2 Snatches(93/145) 2 Handstand Push-ups  

Wednesday 04.23.2014

Skill Kipping Progression/MU Progression Metcon 18 Minute AMRAP 20 Wallballs(14,9ft/20,10ft) 50’ Overhead Lunge(14/20) 20 Wallball Sit-up(14/20) 50’ Overhead Lunge(14/20) 250m Run  

Tuesday 04.22.2014

  Strength 3 Floor Press EMOTM for 9 Minutes Metcon 8 Rounds 5 Shoulder to Overhead (73/115) 15 Deadlift (73/115) 30 Double Unders  

Extra Credit for 4/21-4/26

Here is the Extra Options for the week!  Have fun earning that Extra Credit! 4/21-4/26 Gymnastics #1 Day 1 30 Pistols with roll each leg http://gymnasticswod.com/content/pistol-roll #2 Day 2 Not for time 15 Handstand Push-ups 15 L-sit Pull-ups 10 Handstand Push-ups 10 L-sit Pull-ups 5 Handstand Push-ups 5 L-sit Pull-ups http://gymnasticswod.com/content/pull-l-hang #3 Day 3 “Flight more »

Monday 04.21.2014

Announcement:  I need everyone who hasn’t signup for there memberships to do so.  If you want to use a credit card/debit card you can use this link.  You can also have it come out of your checking account by using a voided check.  If you have any questions regarding memberships please let me know.  I more »