Tuesday July 31, 2012

WOD

A. HSPU Max Reps x 5

B. For Time:
21 D.B Squat Cleans
100m Run
21 Pull-Ups
100m Run
15 D.B Squat Clean
100m Run
15 Pull-Ups
100m Run
    9 D.B Squat Clean
100m Run
    9 Pull-Ups
    100m Run

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The Importance Of Sleep

Monday July 30, 2012

WOD

A. Back Squat 5-5-5

B. 4 rounds for time:

10 Burpee Box Jumps

     20 alternating Pistols
   30 alternating KBS 1.5/1p

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Gluten-Free Olympic Athletes

Saturday July 28, 2012

**9:00am class ONLY as we are hosting a KB seminar**

WOD

In teams of 2, complete the following (35 Min):
400m Run (together)
80 Ground to Overhead
60 Slam Balls
600m Run (together)
100 Sit-Ups
80 Slam Balls
60 Ground to Overhead
400m Run
In remaining time, AMRAP:
5 Single Arm DB Thruster - R
7 Jump Squat
5 Single Arm DB Thruster - L
7 Push Ups

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Friday July 27, 2012

**Saturday July 28, 9:00am class ONLY as we are hosting a KB seminar**

If you are interested in attending, click here for details and registration.

WOD

A. 2 Hang Snatch+3 OHS

B. For Time:
   Run 400m
   30-20-10
   Goblet Squat
   Box Jump 24/20

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Progress

Thursday July 26, 2012

**Saturday July 28, 9:00am class ONLY as we are hosting a KB seminar**

If you are interested in attending, click here for details and registration.

WOD

A. Pull-Up Max Reps x5

B. 3 Rounds For Time:
45 DUs
20 Wall Ball "2-fer-1s"

*At some point during class Row 500m

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Friday Fitness Female: Lacey Van Der Marel

Wednesday July 25, 2012

**Saturday July 28, 9:00am class ONLY as we are hosting a KB seminar**

If you are interested in attending, click here for details and registration.

WOD

A. Zercher squat 5-5-5

B. 5 Rounds For Max Reps
     1 Minute Max Ring Push-Up
     1 Minute Max Hang Snatch 45/30
     1 Minute Rest

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Turning Sevens into Tens
If you haven't seen the commercial this article is talking about, click HERE. Not the best quality...