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1. Front Squats set 1. 1-10 set 2. 1-20 set 3. 1-30 reps example: set 1. 1 rep close to max then 10 reps @ 75-80% set 2. 1 rep close to max then 20 reps @ 50-60% set 3. 1 rep close to max then 30 reps @ 30-40% 2. “Diane” 21-15-9 reps of: […]

Make up day. You can pick any WOD this week that you missed and make it up. If were here all three days we can use it as a goat day or a rest day.

1.Practice rope climbs. Three rounds for time of: rope climb, 5 ascents 21 Ring dips 50 Squats make sure to wear pants or long socks for this one.

warm up tabata air squats presses alternate exercises each working round. 1.Five rounds for time of: 135/95 pound Thruster, 15 reps Row 400 meters

1. Coach led warmup 2. “Newtown Prayer” 26-23-20-17-14-11-8-5-2 of: SDHP Between each round 12/14 burpees/double unders For time! To memorialize this horrific tragedy we will perform a special WOD to remember the 26 kids and teachers that lost there lives on 12/14.

1. Work up to 1rm clean and snatch 2. OTM 8×2 65% of 1RM of clean. Work on drop 3. OTM 8×2 65% of 1RM of snatch. work on drop

1.”Cindy” 20 min amrap 5 pull ups 10 push ups 15 air squats 2. Mobility. bullet proof shoulders full body roll out

To start off, a simple post on our Facebook page and website does not even come close to congratulating an accomplishment like this. However, it is a start! Granite State Fitness would like to congratulate Roger Ramirez for his outstanding transformation! Roger has now officially lost 100lbs since May 2012. His hard work and dedication

1. work up to 1RM push Jerk 2. 4×5 heavy floor presses, use racks and have a partner for spots. 3. 4 R.F.T. 12 push ups 9 kb swings 53/35 6 HSPU 3 muscle ups (the scale to a MU is 3 ring dips/3 pull ups= 1 muscle up.)

1. 3 RFT 15 hang cleans 135/95 15 burpees 2. 4 RFT 400m run 20 double unders