Friday 2013.06.21

Jun 20, 2013

Strength:

Three position clean deadlift:

  • 3@55%
  • 3@65%

then,

One clean @ 80% every 45 seconds- 14 rounds

Conditioning:

Three rounds for time of

  • 400m Run
  • 10 Pull Ups
  • 10 Dumbbell Push Press (35/25)
  • 10 Dumbbell Lunges

Monday 2013.06.17

Jun 16, 2013

Strength:

Snatch 7×2 @ 80%

Conditioning:

Three rounds for time of

  • 800m Run
  • 25 Burpees
Very happy to have family visit the gym this weekend!

Tuesday 2013.06.04

Jun 3, 2013

Strength:

Press & Squat

Conditioning:

3 rounds for time

  • 4 Man Makers (35/25)
  • 8 Walking Lunges (with Dumbbells)
  • 12 Pull Ups
  • 400m Run
Some of our athletes are also amazing cooks; lifting weights is a lot more fun when you get to wrap it up with pulled pork and brisket. Thanks Brian and Craig!

 

Friday 2013.05.31

May 30, 2013

Conditioning:

“Helen”

3 Rounds for Time:

  • 400m Run
  • 21 Kettlebell Swings (53/35)
  • 12 Pull Ups
Compare to 20130110.
Mobilize: Hamstring PNF Stretching

Saturday 2013.05.25

May 24, 2013

Don’t forget: We are closed on Sunday, May 26th. We will be open for one class on Monday, Memorial Day; we will be doing a Hero WOD at 11 a.m.; get some!

Mobilize:

Overhead position & squat

Skill Review:

Sumo Deadlift High Pull

Conditioning:

1-2-3-4-5-6-7-8-9-10 rounds of:

  • Push Press (95/65)
  • Sumo Deadlift High Pull (95/65)
  • Wall Ball (20/14)
  • Sit Ups

-then-

Run 800m

Happy 10th Anniversary Kirsten & Karl!