November 21, 2017

GWEN 

Clean and Jerk 15 - 12 - 9 reps

Touch and go ONLY.  Even a re-grip off the floor is a foul.  No dumping.  Use same load for each set.  Rest as needed between sets. Go as heavy as possible.  Post weight.

Strength wod:  Snatch  75%  5X4

November 20, 2017

New LOCATION!

MLCF INAUGURAL WOD:

Pick your own partner:

BUY IN:  2017 Meter Row

Complete 3 rounds of

11 Syncro Burpees (both)

20 Pull Ups

20 Calorie Assault Bike

17 Wall Balls (20/14) 10' / 9'

BUY OUT : 2017 Meter Row

 

November 17, 2017

Today 12 noon is our LAST class at CLUB Fitness location.  we are moving Saturday at 9am.  We will be done at 11am.  Please let me know if you can help.  This will also give you a chance to see our AWESOME new gym.

Complete 4 rounds for time of:

10 Thrusters (95/65)

10 Burpee Box Jumps (24/20)

10 HR Push Ups

November 16, 2017

Complete 15 minute AMRAP:

 250 Meter Row

10 Push Ups (155/100)

20 GHD or SL Sit Ups

Strength Wod:  Bench Press  80%  5X3

November 15, 2017

Deadlift 5 - 5 - 5 - 5 - 5

50 Calorie Bike for time

50 Calorie Row for time