Shirts

Regionals shirts are back at the gym to be picked up! The cost for printing is $2 per shirt. Thanks!!!

May 16th, 2012

Remember that the schedule is different Thursday-Monday this week.

Back Squats and Overhead Press. Then, 3 rounds of max effort TTB (reps) and HS holds (time). At least 1 min between rounds

Beginners:  Overhead Squat and Overhead press. Then, 3 rounds of max effort TTB (reps) and HS holds (time). At least 1 min between rounds

Endurance:  3 rounds of backward bear crawl 25 yds and 20 box jumps. Then, 3 rounds of max effort TTB (reps) and HS holds (time). At least 1 min between rounds

Men’s Strength:  REST

Competitors:  Posted at gym.

May 15th, 2012

REMINDER:  The class schedule is a bit different this Thursday-Monday due to Regionals.  Make sure you check the posted signs in The Gym for class and open gym times!  Thanks to everyone for your support!

Deadlift 3×2 @80%. Then, 3 rounds for time of 400m run, 500m row, and 25 push ups.

Beginners:  Breathing Squats. Then, 3 rounds for time of 200m run, 300m row, and 15 push ups.

Endurance:  100 Double unders. Then, 3 rounds for time of 400m run, 500m row, and 25 push ups.

Men’s Strength:  Deadlift 3×2 @80%. Then, 3 rounds for time of 15 push press (40), 15 SDLHP(40), 15 split jumps. Gun show

May 14th, 2012

Snatch. Then ‘Amanda’: 9-7-5 muscle ups and snatch (42/62k)

Beginners: snatch progressions. Then 9-7-5 CTB pull ups and snatch (bar)

Endurance: run 1 mile. Then ‘Amanda’: 9-7-5 muscle ups and snatch (42/62k)

Men’s strength: snatch. Then ‘Amanda’: 9-7-5 muscle ups and snatch (62k)

Competitors: posted at gym.

May 13th, 2012

REST

May 12th, 2012

Champions League WOD #3.

For time:

100-80-60-40-20 metres of,

Shuttle sprint

Broad jumps

Bear crawl

(10m shuttles for all movements)

12min time cap applies. For every 10m of shuttle incomplete at the end of 12 minutes add 1 second on top of the 12min cap!

May 11th, 2012

Power Snatch.  Then “JT” 21-15-9 reps of HSPUs, ring dips, and push-ups. Refer to 11/11/2011

Don’t forget to get your shirts for regionals!

Breathing Squats. Then 12-9-6 reps of HSPUs, ring dips, and push-ups. Refer to 11/11/2012

Run 1 mile. Then “JT” 21-15-9 reps of HSPUs, ring dips, and push-ups. Refer to 11/11/2013

Clean and Jerk.  Deadlift. Champions League WOD.

Competitors:  Posted in gym.

Regional shirts

Hey everyone! If you want a shirt for regionals get a tee or tank to Mary by Monday of next week! The team will wear black shirts with a new logo on Sunday but you are welcome to get any color you want if you don’t want black.

May 10th, 2012

REST

Men’s Strength:  Truck push

Competitors:  Posted in gym.

Champions League will be done Saturday during classes.  If you cannot make it to Saturday class we will hold groups at 5:15 and noon today (Thursday).

Tickets for regionals can be purchased prior to the event.  Click here to get your tickets ordered.

May 9th, 2012

15 min of muscle ups work. 30 minute AMRAP of 10 pull-ups, 400 M run, 15 yard handstand walk, 20 box jumps (24/20). Refer to 11/9/2011

Beginners:  15 min of muscle ups work. 30 minute AMRAP of 10 pull-ups, 400 M run, 15 yard Bear Crawl, 20 box jumps (20).

Endurance:  15 min of muscle ups work. 30 minute AMRAP of 10 pull-ups, 400 M run, 15 yard handstand walk, 20 box jumps (24/20). Refer to 11/9/2011

Men’s Strength:  REST

Competitors:  Posted in gym.