May 2013

Monday Memorial day we will not have any classes. Friday we will be running a special Memorial Day WOD. Saturday is regular hours.

Strength Weighted push ups 3x max lbs/max reps Metcon 18-15-12-9-6-3 Burpees between rounds of burpees 5 shoulder to overhead (135/95) 30 double unders

“Jackie” 1000M ROW 50 thrusters 45lbs 30 pull ups for time

work up to 1RM Clean and jerk work up to 1RM snatch

In teams of 2 20 Minute amrap 40 med ball cleans while partner holds 45/25 plate overhead 40 med ball overhead squats while partner holds 45/25 plate overhead at bottom of lunge 40 sit ups while partner holds 20/10lbs plates on shins 6 inches off ground 40 wall ball while partner holds 45/25lbs plate in

“The Seven” 7 rounds for time of 7 HSPU 7 Thrusters (135/95) 7 Knees to Elbows 7 Deadlifts (245/185) 7 Burpees 7 KB Swings (70/53) 7 Pull ups Can’t wait to see you all tomorrow!

Goat day! Let’s crush our weaknesses! Hell yeah!

1. Strength Back squats 3-3-3-3-3 85% of 1RM across 2. “Annie” 50-40-30-20-10 double unders sit ups

Look what you guys did on Friday May 10th! We had 24 new PRs hit with your Deadlift. The average weight for guys was 340Lbs and for girls it was 221lbs and this is not even with training the Deadlift often. Just shows how important of a tool the Olympic Clean and Snatch are for

1. 5k run 2. mobility work That is right ladies and gentlemen we are going to test your 5k time tomorrow. Lace up your running shoes and bring your ipod and earphones! See you tomorrow.