Tuesday the 18th of June, 2013

3 Rounds For Time: Run 800m 50 Push-Ups Ab-Blaster Circuit: 5 Rounds not for time 10 Dragon Flags 20 Russian Twists 30 Second Right-legged plank hold 30 Second  Left-Legged plank hold SCORES   July 5th! Happy Hour!  

Monday the 17th of June, 2013

Squat 5-5-5-3-1+ 65-65-75-85-95% Good Mornings 10-10-10 add 10lbs from last week Rest Death by Over Head Squat: Every minute perform 5 Over Head Squats starting at 95/63. Each Minute add 10/5 lbs. When you fail a round, strip down to the empty barbell 45/33  and perform 10 overhead squats each minute for the remainder of 10 minutes. Happy Hour July 5th at Lucali! Join us from 7PM until ??

Sunday the 16th of june, 2013

Coaches choice WOD

Saturday the 15th of June, 2013

9:00am Unloaded 10:00am WOD "Gallant" For time: Run 1 mile with a 20 pound medicine ball 60 Burpee pull-ups Run 800 meters with a 20 pound medicine ball 30 Burpee pull-ups Run 400 meters with a 20 pound medicine ball 15 Burpee pull-ups This one is going to hurt!    

Friday the 14th of June, 2013

Power clean 3-3-3-3-3+ (70-70-70-80-90%) Rest 5 Rounds for time: 10 Deadlift (155/103)  6 L-pull-up (Rx+ 2 Rope climbs) Supplement 3x15 GHD sit-up SCORES  

Thursday the 13th of June, 2013

1 mile run Perform the following as an AMRAP with  the balance of 20 minutes 5 Box jumps (30/24) 15 Butterfly sit-ups  20 Air squats 5 minutes rest 5 minute AMRAP Handstand push-ups  

Wednesday the 12th of June, 2013

Press 3-3-3-3-3+ (70-70-70-80-90%) Rest up 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch (53/35) Right-arm Kettlebell snatch Pull-ups SCORES Supplement 3x10 DB rows

Tuesday the 11th of June, 2012

Skill work 6-10 Pistols alternating EMOM x 10 minutes Rest up Conditioning 4 Rounds 4 Minute AMRAP, 2 Minute rest  30 Burpee Buy-in Max Double-unders SCORES

Monday the 10th of June, 2013

Back squat 3-3-3-3-3+ (70-70-70-80-90%) Good Mornings 10-10-10 Rest as needed 3 rounds for time 400 meter run 15 Unbroken front squats (115/73) AMRAP of Clean and jerks with the balance of 11 minutes SCORES        

Sunday the 9th of June, 2013

9:30 Yoga 10:30 Olympic Lifting Class 11:30 WOD