February 16, 2019

In teams of 3 complete 

3 rounds of: 

30 deadlift 95/65

30 hang power clean 95/65

30 push jerk  95/65

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150/125/100 calories (mm, mf, ff)

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2 rounds of:  

30 deadlift 135/95

30 hang power clean 135/95

30 push jerk 135/95

———————- 

150/125/100

———————- 

1 round of: 

30 deadlift 155/105

30 hang power clean 155/105

30 push jerk 155/105

 

weightlifting class at 8am

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February 6, 2019

A) EMOM until failure: 

5 Deadlift 225/155

1 Burpee over the Bar*

*burpees will be performed in a “death by” format.   Minute 1 you will do 1 Burpee after the deadlifts.   Minute 2 you will do 2 burpees adding a Burpee every minute until you fail to complete the required number of burpees within the minute.  

Part B is optional.    

B). Row 2000m or Bike 5000m for time

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Weightlifting class at 5:30pm.   

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January 30, 2019

Today we are doing a special workout to honor Sgt Cory Wilde.   This workout was created by Dennis and Lyn Chapman who are LONG time members of our gym.   Sgt Wilde was the training officer for Dennis while he was Deputy Sheriff.    

Complete the following for time: 

1000m row or 2.5km bike

then, 

4 rounds of  

30 Box jump 24/20

30 push up

30 sit-up  

30 wallball 20/14

then,  

1000m Row or 2.5km bike

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