05.23.13 Thursday

Why so serious, Ben? Don - nice photobomb!

Memorial Day Schedule (Monday, May 27th): 
AM CLASSES Only - 7am, 9:30am & noon! 
No PM Classes! 

For time:

15 Power Snatches (pick your load)
 500 m Run
30 Front Squats (same bar)
 500 m Run
45 Deadlifts (same bar)
 500 m Run

For Rx+ use 135/83 or greater & run 800 m instead of 500. 35 min cap

Post loads & times to comments. 

05.22.13 Wednesday

Paul digging deep inside mid-"Murph".

Memorial Day Schedule (Monday, May 27th):
AM CLASSES Only - 7am, 9:30am & noon!
No PM Classes! 

Practice Frog Stands, Headstands & Handstands, then

How many rounds can you do in 13 mins of:
Rx
5 Ring Dips or 5 Banded Transitions + 5 Ring Dips (no band for dips)
10 Swings (55/35)
15 Air Squats

Rx+
5 Muscle Ups/3 for ladies
10 Swings (more weight than Rx)
15 Wall Balls (20/10)

Post scores to comments. 

Practicing the snatch

05.21.13 Tuesday

John wheeling 45's around

Front Squat 5-5-5-5-5, then

How many rounds can you do in 10 mins of:
 5 Clean & Jerks (105/63)
 5 Pull-ups

For Rx+ use 135/83 & do Chest To Bar Pull-ups

Post loads & scores to comments. 

Mary & John The Master 

05.20.13 Monday

Amber & Ben

Clean & Jerk 1-1-1-1-1, then

Five rounds for time of:
5 Deadlifts (225/133)
10 Burpees

For Rx+ use 315/183 & do lateral burpees. 8 min cap for Rx+ only. No belts.

Post loads & times to comments. 

Nicole & Sylvia

05.18.13 Saturday

Brooke

Overhead Squat 3-3-3-3-3 (racks or snatched), then

Rx
"Annie"
50-40-30-20-10 reps for time of: 
Double Unders
Sit-ups

Rx+
5 rounds for time of:
50 Double Unders
10 Toes To Bar

Post loads & scores to comments. 

Aftermath of Burpee/Front Squat ladder.

05.17.13 Friday

Saturday 10 am class starting "Murph"

Weighted Pull-up 1-1-1-1-1 (deadhang; chest to bar), then

How many rounds can you do in 15 mins of:
15 Swings (55/35 or more)
15 Box Jumps (24/20)
15 Lunges (total reps; not walking)
15' Rope Climb

Post loads & scores to comments.

Fernan

05.16.13 Thursday

Paula & Pete

Shoulder Press 1-1-1-1-1, then

How high up the ladder can you go in 12 mins of:
200 m Run
 1 Handstand Push-up (25's+AB/10's+AB)
 1 Ring Dip
 1 Push-up
200 m Run
 2 Handstand Push-ups
 2 Ring Dips
 2 Push-ups...

For Rx+ do Ring HSPU's, HSPU's on 45's+10's+AB/45's+AB & Ring Dips. 

Post loads & scores to comments.

05.15.13 Wednesday

George

Front Squat 1-1-1-1-1, then

Proceed as far as possible through the sequence in 16 mins of:
 40 Burpees
  30 Front Squats (75/43)
   30 Burpees
    30 Front Squats (135/73)
     20 Burpees
      30 Front Squats (165/103)
       10 Burpees
        Max Front Squats (210/123) in the time remaining 

Score is the sum total of all reps accomplished in 16 mins.

Post loads & scores to comments. 

Michelle