January 2014

Open Gym from 9:30 until 12:00 It does not snow inside the gym, so come on in for some skill work and some coffee!

MAX EFFORT Every minute on the minute for 10 minutes complete the following: 2 Squat cleans (start at moderate weight and add until you are maxed) Row 250m for time Complete: (maybe done anytime during hour) 50 GHD sit ups 50 Hip and Back extensions   WOD 75 burpees for time.   Post accomplishments to

WOD 4 rounds for time of: 20 Lunges 20 Grasshoppers 20 Sit ups     Post thoughts, concerns, and complaints to the message box located by the door…

MAX EFFORT Shoulder Press 5,5,5+   WOD Each round after the first you will add 3 reps to each movement. AMRAP in 20 minutes of: 3 Pull ups 6 Push ups 9 Squats Second round 6 Pull ups 9 Push Ups 12 Squats third round 9 pull ups 12 push ups 15 squats….etc.

THE GYM WILL OPEN AT 8am Today due to the extreme cold we will be experiencing. MAX EFFORT Deadlift 5,5,5+   WOD 15-12-9 rep rounds for time of: Thruster 135/95lb Kettlebell Swing 70/55lb   Post loads and times to comments….

SCHOOL IS CANCELLED.  But the pain is not….   MAX EFFORT Back Squat 5,5,5+ Box Jump 3,3,3 at 85% of max height.   WOD In front of a clock set for 15 minutes: 1 minute of Squats 2 minutes of Double-unders 3 minutes of Push-ups (Only the chest hits the ground not the hips) 4

OPEN GYM from 9:30am until noon! Show up and make up a MAX or WOD you missed or work on a goal you want to complete by the 1st of April.

MAX EFFORT Push Jerk 1 rep max (you may split it)   WOD 21-15-9 Power Snatch 95/65lb Toes To Bar

MAX EFFORT/WOD/CONDITIONING 4 rounds of Row 500m rest 3 minutes per round.  

WOD AMRAP in 15 minutes of: 20 double unders 10 burpees* (add 1 burpee each additional round)   example: first round do 20 double unders 10 burpees second round do 20 double unders 11 burpees 3rd round do 20 double unders 12 burpees etc….   Post rounds and fractions of rounds to comments….