Tuesday, December 31, 2013

Emom7 3-Position Clean @ 70% (high hang, mid-thigh, floor) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Clean & Jerk (Push or Split) Rx(75/115), Adv (95/135) 1 Rd of *"Cindy" after each set *"Cindy" 5 pull-ups 10 HR push-ups 15 air squats

New Year’s Schedule

Tuesday No kids, no 6pm Wednesday All classes are on as of now, including 7pm Oly. 5 am ppl let your coach know Tuesday if you want class Wednesday. *CG club is closing at noon on Tuesday and all day Wednesday. Therefore, no childcare will be available. Also, side gate will be open for specified... Continue Reading →

Monday, December 30, 2013

4 x 8(ea leg) Front Rack Reverse Lunge AHAP (as heavy as possible) 30 OHS (65/95) 30 Burpees over bar 20 OHS (65/95) 20 Burpees over bar 10 OHS (65/95) 10 Burpees over bar **Adv weight for WOD: 30 OHS @(65/95) 20 OHS @(75/115) 10 OHS @(85/135)

Tuesday, December 24, 2013

"12 Days of Christmas" 1 Clean & Jerk (95/135) 2 Box Jumps (20/24) 3 T2B 4 Front Squats (65/95) 5 power snatch (65/95) 6 Burpees 7 Dubs (x3) 8 HSPU 9 KBS (45/70) 10 Pendlay Row (65/95) 11 Alt Pistols 12 GHD *This is done just like the song 1, then 2-1, then 3-2-1, 4-3-2-1,... Continue Reading →

Friday, December 13, 2013

Emom 10 2 hang power cleans + 2 power cleans @80% 20 min amrap 400m run 21 dubs/ x3 15 Russian KBS (35/55) 9 Box Jumps (20/24) Finisher: 2 rds 20 Straddle leg raises 15 GHD Squat-A-Thon: 65 squatsSome of our athletes and supporters at the Biloxi Blues competition last Saturday. It was 40 degrees... Continue Reading →

Hoodies

Monday I'll be placing another order for hoodies. Call or text to let me know if you want one. Jeannie 985-788-0986

Wednesday, December 11, 2013

Spend 15 minutes warming up to your WOD weight. Do not rush this, take your time. Buy in: 25 Burpees 3 Rds Not for time*** 10 Deadlifts (175/255) (or ~75-80%) 50 Dubs ***Rest 1:00 btw rds Cash out: 25 Burpees

Tuesday, December 10, 2013

Strict Press 4 x 3 Push Press 4 x 3 4 RFT 25 Wall Balls 10 Power Snatches (65/95)Welcome Home Robert Allen! Robert's been in Afghanistan for the last 97 days and we're glad to have him back.

Friday, December 6, 2013

6 x 3/6 FS/BS @80% 1RM FS 40-30-20-10 SDLHP (35/55) Dubs/ singlesx2 Straddle leg raises (35/45) Paralette dips* *Adv - feet on medball, Scaled-box dips Squat-A-Thon 55 air squats

Wednesday, December 4, 2013

Emom 15 Even: 4 Power Cleans@70% Odd: 5 Strict Pullups, (Adv 10) Death by Thrusters Start with 1 @65/95 (Adv 75/115) Add 1 rep each minute until unable to complete reps within the minute

Tuesday, December 3, 2013

7 Sets of following sequence: 2 Snatch Shrugs + 1 Snatch (power or Squat) 200m run 50 Burpees 200m run 40 Wall Balls 200m run 30 OHS (65/95) 200m run 20 Box jump overs (20/24) 200m run 10 HSPU

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