Tuesday, June 30, 2015

7 min Amrap 7 C2B 7 Straight leg AbMat sit-ups  -----Rest 3 minutes---- 7 min Amrap 7 Box Jumps 7 HR push-ups   -----Rest 3 minutes---- 7 min Amrap 7 Alt Pistols (total) 7 Burpees   

Monday, June 29, 2015

5 sets  1 1/4 Front Squats x 2 Build over the course of the five sets. .  7 RFT  15 Hang Power Clean (65/95) 30 Dubs/60 200m run/row       Awesome showing Sunday at our Annual Summer Meet by our hard working lifters!!  In their weight classes: Juliana Lentz - 1st place Peyton Finch - 1st... Continue Reading →

Open Gym Sunday

Just a reminder: We are hosting The Annual Northshore Summer Meet this morning. We will have open gym (10-11) however, the barbells, platforms and weights are reserved for the Meet lifters to warm up. Please feel free to use the rig, balls, AirDynes, rowers, field, boxes, etc.  Female lifters begin at 9:00, maLes at 11:00.... Continue Reading →

Friday, June 26, 2015

5 RFT  100m swim/400m run 10 OH KB squat-right (25/45) 10 OH KB squat-left (25/45) 20 KB SDLHP (25/45)   Oly 6pm Warmup 4x4 Sotts press (front) 5sec pause BS 3x2/bar up to 30% 1) Hip Sn+Sn 3/50 3/60 2x2/70 2) PPress from split 5x3/work up to heavy triple  3) Barbell lunge (6 total) 6/55%... Continue Reading →

Northshore Summer Meet

This Sunday, June 28th we are hosting a USAW Sanctioned Olympic Lifting Meet. There's still time to register!!  Divisions are by weight class, ages -youth & adults    

Wednesday, June 24, 2015

Emom8 Deadlift x 3 @65% . 8 min Amrap 12 KBS (35/55) 12 Box Jumps (20/24) . Rest 3 mins . 8 min Amrap 12 T2B 12 Burpees    Oly 7pm Warmup Sotts press (fr rack) 4x4 5sec Pause BS 3x2/30% 1) Cln+FS+Pause in dip Jerk 3/55 3/65 2x3/75 2) Sn Bal 3/65 3/70 3/75... Continue Reading →

Tuesday,June 23, 2015

3 RNFT 10 Plate Walk Ups/ 0:60 HS Walk practice/ 0:30 HS hold 0:30 L-Sit from pull-up bar Max UB Dubs/0:60 Dub Practice .  3 RFT 25 WallBalls (14/20) 20 Straight Leg AbMat Situps  15 G2O (75/115)     

Monday, June 22, 2015

4 sets of: Pause FS x 1 + 2 FS (4 seconds in bottom of squat, then 2 FS with no pause) . 10min Amrap 15 Burpees 10 Hang Power Snatch (65/95) 5 OHS  50m Sprint . Fitness Option: 10min Amrap 15 Burpees 10 Alt DB Snatch (25/45) 5 DB Goblet Squat (25/45) 50m Sprint... Continue Reading →

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