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September 1, 2011
For time:
400 m run
5 deadlifts (275/185)
10 Chest-to-bar
20 push-ups (hands off)
30 Double-unders
400 m sandbag carry or farmers carry (45/25)
30 Double-unders
20 push-ups (hands off)
10 Chest-to-bar
5 deadlift (275/185)
400 m run
Congratulations: Tome Dawson is Athlete of the Month for September.
Announcement: We will only be having a 10:00 class on Labor Day (Monday, September 5th). Come join us for a great workout!
August 31, 2011
Strength: 10 minutes
2 minute max (consecutive) reps thrusters (95/65)
rest 2 minutes
2 minute max (consecutive) reps thrusters (95/65)
rest 2 minutes
2 minute max (consecutive) reps thrusters (95/65)
Then...
6 rounds for time:
400 m run
12 push press (115/75)
12 Box jumps (28/24)
12 Sumo-deadift high-pull (115/75)
Brandon (a.k.a. Incredible Hulk) who won the cat fight?
August 30, 2011
Strength:
10 minutes to find your max load - Snatch +1 Overhead Squat
Then...
12 minute AMRAP:
5 thrusters (115/75)
7 ring dips
9 pull-ups
100 m sprint
August 29, 2011
"Morrison"
50-40-30-20-10
Wall Ball (24/20)
Box Jump (24/20)
Kettle Bell Swing (55/35)
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
SATURDAY
"Badger"
3 Rounds for time:
30 Squat Cleans (95/65)
30 Pullups
800 Meter Run
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq Mid-December of 2007.
FRIDAY
For Time:
15 Overhead Squats (95/65)
75 Situps
15 Overhead Squats (95/65)
50 Situps
15 Overhead Squats (95/65)
25 Situps
CLASS CHANGES: Starting this week we will ONLY be offering a 9:00 am on Tuesday and Thursday (August 23 and 25). There will no longer be a 10:00 am on those days. The 10:00 am will remain on M/W/F.
THURSDAY
Skill:
3 Rounds of Max Set Strict Pullups
THEN
5 Rounds:
100 Meter Overhead Walking Lunge (45/25)
Max Set Kettlebell Swings (70/55)
*Your score is based on your total number of Kettlebell Swings*
REMINDER: The 5:00 am on Monday, Tuesday and Thursday has returned.
CLASS CHANGES: Starting this week we will ONLY be offering a 9:00 am on Tuesday and Thursday (August 23 and 25). There will no longer be a 10:00 am on those days. The 10:00 am will remain on M/W/F.
WEDNESDAY
12 Minute AMRAP:
3 Deadlifts (405/225)
9 Toe to Bar
6 Burpee Box Jumps (24"/20")
THEN
4 Rounds:
7 Power Cleans (205/135)
200 Meter Sandbag Carry/Farmer's Carry if Sandbag is not available (40/25)
Cash Out:
3 Rounds of Max L-Sit
REMINDER: The 5:00 am on Monday, Tuesday and Thursday has returned.
CLASS CHANGES: Starting this week we will ONLY be offering a 9:00 am on Tuesday and Thursday (August 23 and 25). There will no longer be a 10:00 am on those days. The 10:00 am will remain on M/W/F.
TUESDAY
For time:
100 meter Broad Jumps
10 Thrusters (105/75)
15 Sumo Deadlift High Pull (105/75)
20 Burpees
25 Wall Ball (20@10ft/14@9ft)
30 Situps
25 Pushups
20 Lunges (Each Leg)
15 Clean & Jerks (105/75)
10 Front Squats (105/75)
100 Double Unders
REMINDER: The 5:00 am on Monday, Tuesday and Thursday has returned.
CLASS CHANGES: Starting TODAY we will ONLY be offering a 9:00 am on Tuesday and Thursday (August 23 and 25). There will no longer be a 10:00 am on those days. The 10:00 am will remain on M/W/F.
