5.8.18 Happy Belated birthday Danica!

Happy belated birthday to Danica! Shes one of our 6:15 a.m. members. 5 rounds for the month and 7 reps at each movement for the day of her birthday!

5 rounds for time

7 Power Clean 95/65 7 Knees to Elbow 7 Russian KB Swings 53/35 7 Abmat Sit Ups

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4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B