November 24, 2017

We OPEN at 8am

Class times 8:45am, 12:10pm.& 4pm

HERO WOD:  "BRUCK"

Complete 4 rounds for time of:

400 Meter Run

24 Back Squats (185/125)

24 Push Jerks (135/95

November 23, 2017

Class times 5am and 7am ONLY

Pick your own partner wod: Men vs. Ladies

Buy in:  800 Meter Run

Complete 4 rounds of

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

50M/ 40L  Cal. Row

25 Jump Boxes (24/20)

25 KB Swings (55/35)

Buy out:  800 Meter run

*Run together

 

November 22, 2017

30 Calorie Assault Bike

20 Toes to Bar

10 Deadlifts (225/155)

5 Burbee bar jump overs 

 

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