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Tag → GHD Situps

Tuesday 06/16/15 Posted by admin on June 15, 2015 • No comments

A. Back Squat
3 @ 62.5%
3 @ 72.5%
3+@ 82.5%5×10@ 52.5%

B. 3 rounds NFT:
10 Weighted Back Extensions
10 Weighted GHD Sit-Ups
10 KB Windmills (5 each arm)

017

Wednesday 09/03/13 Posted by admin on September 3, 2013 • No comments

A1. 1 Power Clean + 1 Hang Power Clean + 1 Jerk x 5, rest :20
A2. 2 Rope Climbs x 5 sets, rest :20
A3. 10 GHD situps, rest 2:00

B. Weighted Ring dips 5 x 5
-add weight each set

Sunday 12/16/12 Posted by admin on December 15, 2012 • No comments

Happy Birthday Shawna M. and Chris B.!!!

5 Rounds:
10 GHD Sit-Ups
5 Forward Rolls
1 Rope Climb

 

 

Sunday 6/19/11 Posted by admin on June 18, 2011 • No comments

Happy Father’s Day to all our dads out there!

Press, 2 sets of 5 reps, 1 set max rep
sets across, -sets across, Compare to 6/10/11

Back Squat, 2 sets of 5 reps, 1 set max rep
-sets across, Compare to
6/10/11

then,

5×10 Weighted GHD Sit-ups

Wednesday 2/2/11 Posted by admin on February 1, 2011 • 6 Comments

*Please note there is NO 6am class today. We will open at 9:30am.

February’s skill will be dead hang (or strict) pull-ups! Today you will test how many you can get in a row.

 Deadlift
-Find a new 5RM
then,
4×10 GHD Sit-ups

David working on push jerks

 

 

Wednesday 12/1/10 Posted by admin on November 30, 2010 • 5 Comments

Happy December!

Ring Dips, 10×5 (reps/sets)
-add weight if necessary

3 Rounds for time of:

800m run
50 double unders
40 back extensions
30 GHD Situps

*Post time to comments

All Day, Every Day! 15 y.o. 365 for 3's...Get Some!

Saturday 11/13/10 Posted by admin on November 12, 2010 • 4 Comments

Members and Free Intro Class, 9AM.

Five rounds for time of:

30 KB Swings, 2 pood
20 Burpees
10 GHD sit-ups

-Scaled options will be given during class

Happy Birthday Sam Durard! Everyone give him some spankins when you see him!

Birthday Boy!