Mon 31 May 2010
Posted by elove1 under Skills and Drills
[7] Comments
WOD:
1) Back Squat
5-5-5-5-5
2) Half, double “Cindy”
10 minute AMRAP of:
10 Pullups
20 Pushups
30 Air Squats
Post results to Comments.
Reminder, only the 5:30PM and 7:00PM sessions are a go on Monday, closed in the AM.
Sat 29 May 2010
Posted by elove1 under Open Gym
[6] Comments
10AM-11AM: Train the Trainer
11AM-Noon: Free Intro Session for Newbies
11AM-1PM: Open Gym for Members
Fare Thee Well Deann!
Fri 28 May 2010
Posted by elove1 under Kryptonite Hour
[7] Comments
WOD:
“Angie” in reverse
For time:
100 Air Squats
100 Situps
100 Pushups
100 Pullups
Post time to Comments.
Thu 27 May 2010
Posted by elove1 under Off
[9] Comments
REST!
See previous post for Memorial Day Weekend Schedule.
Thu 27 May 2010
Posted by elove1 under Announcement
Comments Off
Memorial Day Weekend will look something like this:
Saturday:
10AM Kryptonite Hour
1PM-4PM Crash Course (change from normal)
4:30PM Social w Deann; meet at Metropolis and we’ll pick a nearby watering hole to see our good friend off to lovely Ohio!
Sunday:
10AM-11AM Train the Trainer
11AM-1PM Open Gym for Members
Monday:
5:30PM and 7PM Session only (No Morning Session)
Wed 26 May 2010
Posted by elove1 under Skills and Drills
[17] Comments
1) 500m Row x 2
2)21-15-9 reps for time of:
Deadlift, 225lb
HSPU
3) Accumulate 90 total seconds L-Sit Hold. Record total time to reach 90 seconds.
Post results to Comments.
Tue 25 May 2010
Posted by elove1 under Skills and Drills
[19] Comments
1) Press – 3-3-3-1-1-1-1
2) 15 – 12 – 9 – 6 – 3 reps for time of:
Ring Dips
Burpees
Box Jumps
3) 2 minute running clock – Max Double Unders
Post results to Comments.
Mon 24 May 2010
Posted by elove1 under Skills and Drills
[18] Comments
1) Establish your 3RM Clean and Jerk – 10 minute total time, 3reps must come within 40 seconds of eachother
2) 8 minute AMRAP of:
10 Wallballs
10 Clapping Pushups
Post results to Comments.
Sun 23 May 2010
Posted by elove1 under Skills and Drills
[8] Comments
WOD:
21-15-9 reps for time of:
Overhead Squats, 135lb
Chest to Bar Pullups
Post load, time to Comments.
Sat 22 May 2010
Posted by elove1 under Open Gym
[6] Comments
11AM-1PM: Open Gym for Members
