Wednesday April 20, 2011

WOD

A. HSPU Practice (remember, everything is scalable)

Chicken nuggets anyone?

B. 3 rounds for max reps

1 min row (calories)

45s rest

1 min max DUs

45s rest

1 min max wall ball 20/14

45s rest

1 min KBS 1.5p/1p

Post total reps to comments

What's really in a Chicken Nugget

If anyone is interested in a new pair of weightlifting shoes, women's size 8/men's size 7, please let me know. I ordered a pair as they were half off and they are a bit too small. I ordered another pair for the same sale price. They came to $65, shipping and taxes included.
Click the here to view. Send me an email or see me at the gym.
Melisa

Tuesday April 19, 2011

'Something, somewhere went terribly wrong"

WOD

A. Snatch 1-1-1

B. 6 min AMRAP

5 L-Pullups

10 Box Jumps

- 3 min rest -

6 min AMRAP

5 Clap Pushups

10 OHS 95/65

Post rounds to comments

The New Rules of Health (And My Wish)

Kahoot Deal - $25 for $50 worth of food at SweetGrass Aboriginal Bistro where you can enjoy amazing dishes such as, buffalo, bison, elk and seafood

Monday April 18, 2011

WOD

A. Deadlift 3-3-3

B. 5 rounds for time

7 Pullups

7 Thrusters 95/65

7 Burpees

Real Foods Take on Fake Foods

Sunday April 17, 2011

REST

Saturday April 16, 2011

WOD

The Saturday Chipper

30 Sit Ups

"the cause of heart disease, hypertension and many common cancers"

10 Push ups

20 Medicine Ball Cleans

10 Push Ups

20 Ring Rows

10 Push Ups

20 KBS

10 Push ups

20 Medicine Ball Cleans

10 Push Ups

20 Ring Rows

10 Push Ups

20 KBS

10 Push Ups

30 Sit Ups

Post time to comments

Is Sugar Toxic? - NYTimes

Friday April 15, 2011

WOD

A) Back Squat 3-3-3

B) 4 rounds for time:

15 Wall Ball 20/16

15 DB Snatch 45/30 (one arm per round)

15 Ball Slams 30/20

Proper Ball Slam Technique - DO NOT JUST DROP THE BALL. You get one warning for not slamming the ball, after that 1 burpee must be performed for every improper slam.

Post load and time to comments

Thursday April 14, 2011

WOD

A) Overhead Squat (OHS) 3-3-3

B) 3 min row for calories

1 min rest

3 min max push ups

1 min rest

3 min max box jump 24/20

Bringing Back the Lost Art of "Play"

Easter weekend is coming up and we are wondering when you would like to train. Please post to comments if you would prefer 9:00 - 11:00 or 3:00 - 5:00 on Friday and Monday. Or, would you prefer Monday to be regular hours. Saturday will remain the same.
Majority rules so let us know!