Tuesday, April 15, 2014

Wednesday 4-16-14

3 RFT
Row 1,000m
50 wall ball
50 abmat sit ups
Run 800
5:30 crew getN it done!

Monday, April 14, 2014

Tuesday 4-15-14

STRENGTH: CHIN UP 4x6-8
           Snatch 4x6-8@60-70% 1RM
WOD: FOR TIME
50 Pull-ups
Row 1,000m
60 body weight Deadlifts or (60%1RM)

Sunday, April 13, 2014

Monday 4-14-14

Yup we're going for it!
GRACE it is! Sore buns and all.
30 Clean&Jerks 135/95
Then
1:00 double Unders
1:00 KB snatch 53/35
2:00 double Unders
2:00 KB snatch
3:00 double Unders
3:00 KB snatch

Friday, April 11, 2014

Friday 4-11-14

BBQ FRIDAY!!!
5:30 @ Threshold
*bring camp chair if you got one*
If anyone has a couple fold out tables they could bring that would be great!
I will still be holding the 5:30 class while people are kicking off the BBQ at 5:30.
WOD FOR FRIDAY
5 Rounds
3 Power Clean 185/135
5 Handstand Push-ups
7 Chest to Bar Chin-ups
Run 200

Wednesday, April 9, 2014

Thursday 4-10-14

STRENGTH: Back Squats
WOD: 10 X
3 JERKS (3/4bw)
6 DIPS
9 BURPEES

Tuesday, April 8, 2014

Wednesday 4-9-14

STRENGTH: Deadlift 5-5-5-3-3-3
WOD:
Box Jump 24/20"
Pull-up
Overhead Squat 75/45#
Gym BBQ this Friday night!!!
5:30-7:30 @ threshold
Let me know if you can bring salad, meat, snack, drinks, a barbecuer - 
If we could pull together and everyone contribute that would be great!

Monday, April 7, 2014

Tuesday 4-8-14

STRENGTH: Thrusters
2-2-2-2-2-2 for max load.
WOD:
Run 1,000 - 90 sit ups
Run 800 - 70 sit ups
Run 600 - 50 sit ups
Run 400 - 30 sit ups
Run 200 - 10 sit ups