June 2015

Warm Up! Max Effort: Front Squat 5,5,5+ (off Base) WOD: 15 minutes AMRAP 6 Deadlifts (155/100) 9 Push-ups 12 Box Jumps (24/20)    

  Tuesday Hours: 8:00 am to 11:00 am / 5:00 pm to 7:00 pm Warm Up! Include Strict Pull-up Technique (most of us should be working on 30 sec. hollow core hold / finish 30 sec. hold) Max Effort: Strict Shoulder Press 5,5,5,5,5+ WOD: EMOM 12 minutes Even: 3 Push Press (95/65) 7 Kettlebell Swings

Please note new hours for this week… 8:00 am to 11:00 am / 5:00 pm to 7:00 pm! Warm Up! Please follow posted warm up for today. “Master the Strict Pull-up Technique WOD” – sent as email under separate cover. Max Effort: Back Squat 5,5,5,5,5+ WOD: 3 rounds for time: Run 400m 15 Knees-to-elbow 20 Hollow

YOGA for Athletes with Julie Mackey! Be there or be square!!! 8:00 AM – 9:00 AM   Open Gym! 9:30 am – noon! Come on in and work on something you like, want to do! Or, just stop in and say hello!  

I am not big on posting photos of myself, but the above photo was me last year in Canada landing a Small-mouth Bass on my fl rod, this year I am chasing the elusive Musky. Wish me luck and to all of you eat clean and train smart! WOD 3 rounds for time of: Run

MAX EFFORT/WOD 5 rounds of: Row 20 calories 20 Burpees Rest between rounds. Each round will be timed…. Have fun!

WOD AMRAP in 15 minutes of: 10 Deadlifts 115/80lb 8 Hang Power Cleans 115/80lb 6 Front Squats 115/80lb 4 Push jerks 115/80lb   Post rounds and fractions of rounds to WODHOPPER!

MAX EFFORT Snatch (always squat) 3,3,2,2,2,1,1 (65,70,75,80,80,85,90%)   Conditioning (not for time) 5 Rounds of: 5 Muscle Snatches (pick a weight that you can do all 5 reps well, but not easy) 7 L-Pull ups 12-15 GHD Sit ups

    WOD For time complete the following: Row 500m Then 2 rounds of: 30 Burpees 30 one legged squats alternating 30 Grasshoppers 30 Sit ups 30 Walking lunges Post times to WODHOPPER……

Yoga for athletes at 8am…. Open Gym from 9:30 until Noon.