WOD 5-1-15

5 x max effort MU
*Sub ring dips
----------------------------
5 rds-
20 WB
10 burpee (over WB)

WOD 4-30-15

800 m run
21-15-9
OHS
HRPU
800 m run

We're seeing great progress from our kiddos!  Introduced them
to the squat clean last week.  They did great!

WOD 4-29-15

EMOM x 21-
1- 15 SDLHP
2- 12 pull-ups
3- 10 FR (backward) lunge

WOD 4-28-15

EMOM x 7- 2 HPCL
-----------------------------
12 min AMRAP-
2, 4, 6, 8, 10....
HPCL + Jerk (135/95)
F. Sq

WOD 4-27-15

Strict Press 5 x 2
Then- max effort set at 60% of 2RM
------------------------------------------------
10,9,8,7,6,5,4,3,2,1
DL (275/205)
FR KB carry (around BB)

WOD 4-24-15

50 weighted sit-ups

---------------------------

2 rds-

30 thrusters (95/65)

10 DB snatch (each arm)

3 x 2k row... the aftermath

WOD 4-23-15

EMOM x 20- 1 CL + J
-------------------------------
4 x 10 bent over BB row

WOD 4-22-15

20 min AMRAP-
3 Sq clean (185/125)
6 lateral over bar burpees
9 box jumps (24/20)
12 pull-ups

Gettin' her 5K DONE!  How's your red card coming along?

WOD 4-21-15

3 rds-
*2 min rest btw
800 m run
12 DL

WOD 4-20-15

Strict Press 4 x 4
-----------------------
21-15-9
HPCL (135/95)
WB (20/14)
*Rest 5 min
21-15-9
S2OH (135/95)
KBS (53/35)

We had a great Movement Clinic on Saturday.   Hoping that
everyone learned something new and can apply it this week!

WOD 4-17-15

20 min AMRAP-
1 DL
1 Clean
1 F.Sq
1 Jerk

WOD 4-16-15

1 PCL every :30 x 20 reps
------------------------------------
Tabata-
sit-ups
push-ups
KBS

Don't forget about our Movement Clinic
this Saturday from 10-11am.  Come and
learn some great tips on how to improve your
squat and shoulder movements too!

WOD 4-15-15

EMOM x 10- 2 F.Sq
*from ground
------------------------------
400 m run
30 pull-ups
800 m run
30 pull-ups
400 m run

WOD 4-14-15

EMOM x 21-
1- 40 m sled pull
2- 40 sec. cal row
3- 40 DU

Keep up the great work, Allison!

WOD 4-13-15

Strict Press 4 x 6

------------------------

100 burpees

*3 thrusters EMOM 

WOD 4-10-15

EMOM x 12- 2 DL
---------------------------
5 rds-
10 DB HPCL
10 DB S2OH
10 HRPU

WOD 4-9-15

4 rds-
10 burpees
600 m row
*rest 3-4 minutes between rounds

Beautiful high elbows, Steph!

WOD 4-8-15

EMOM x 18-
1- 10 ring dips
2- Max effort WB
3- 25 DU

WOD 4-7-15

EMOM x 7-  3 F.Sq (from ground)
--------------------------------------------
5 rds-
5 PCL + Jerk (155/105)
5 Wall climbs

After a few short weeks, Sue has already conquered her fear of
jumping on that box.  She completed an entire WOD last week
with 12 inches!  Great job, Sue.

WOD 4-6-15

Strict Press 4 x 8
-----------------------
15 min AMRAP-
3 thrusters
3 pull-ups
100 m run
6 thrusters
6 pull-ups
100 m run
*continue adding 3 reps each round

Are you so excited that sled pulling weather has finally arrived?!

WOD 4-2-15

50 strict pull-ups
50 back ext.
-------------------------
60 cal row
50 T2B
40 SDLHP
30 HPCL
20 thruster
10 HSPU

Congratulations to our March Member of the Month- Amber
Finnegan!  Your hard work continues to pay off.  You've gotten
so strong and done so with a smile.  Great job!