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5 Rounds for Time:
- 12 Hang Snatches (95/65) - 9 KB Swings (53/35) - 6 Turkish Get-Ups (total) - 3 Muscle Ups
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1 x 1 x 1 x 1 x 1
Power Cleans Option 1: 12 Minute AMRAP: - 5 Power Cleans (165/115) - 10 Wallballs (20/14) - 15 Russian Twists (20/14) Option 2: 18 Minute AMRAP: - 10 Power Cleans (115/75) - 10 Wallballs (20/14) - 10 Russian Twists (20/14) - 10 Burpees "RUNNING ANNIE"
50 - 40 - 30 - 20 - 10 - Double Unders - Sit Ups *Finish each round with a 200m Run* "MURPH"
- 1 Mile Run - 100 Pull Ups - 200 Push Ups - 300 Squats - 1 Mile Run Class times = 8:00am, 9:30am only! Cookout to follow at 1:00pm at the box! OPEN GYM
12pm - 2pm There *will* be a WOD at 10:00am for anyone interested. "MONSTER MASH" 21 - 15 - 9 - Thrusters (135/95) - Strict Pull Ups 3 Rounds for Time: - 400m Run - 20 Push Ups - 20 OHS (95/65) 30 - 25 - 20 - GHD Sit Ups - Calorie Row BRING A FRIEND DAY
Class times = 8:30am, 9:30am, 10:30am Come check us out!! 21 - 15 - 9 - 6 - 3
- KB Snatches (53/35) - total - Goblet Squats (53/35) - KB Swings (53/35) - KB Walking Lunges (each leg) *BRING A FRIEND DAY - TOMORROW - ALL CLASSES!* 1 x 1 x 1 x 1 x 1
Deadlifts Then, 12 Minute EMOM: - 5 Deadlifts (65%) - 15 Sit Ups OPTION 2: 18 Minute AMRAP: - 20 Deadlifts (155/105) - 20 Sit Ups (45/25) - 20 Push Press (95/65) **DON'T FORGET** 1) This Saturday (May 27) - Bring A Friend day! - Class times = 8:30am, 9:30am, 10:30am 2) This Monday (May 29) - MURPH! - Class times = 8:00am, 9:30am / Cookout @ 1:00pm! "GRACEFUL CINDY"
- 3 Rounds "Cindy" - 5 Pull Ups / 10 Push Ups / 15 Squats - 12 Clean & Jerks (135/95) - 2 Rounds "Cindy" - 9 Clean & Jerks - 1 Round "Cindy" - 6 Clean & Jerks 50 Double Unders
40 Box Jumps (24/20) 30 Wallballs (20/14) 20 Russian Twists (20/14) 10 Pistols 800m Run 10 Pistols 20 Russian Twists 30 Wallballs 40 Box Jumps 50 Double Unders *MURPH* is coming up this Monday, May 29! Join us on Memorial Day - class times will be 8:00am and 9:30am! Cookout will follow at 1:00pm at the box! |
Archives
December 2019
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address
901 Brooks St.
Charleston, WV |
Telephone(304) 389-6250
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