Friday. 11.9.2012

No instructor at 6am & 9am. Jordan will be back on the 19th so there will be no more instructor-less classes from there on.
Wod
5 rds
10 burpee pull-ups
30 overhead lunges with plate

Buy out
50 back extensions

Monday, 11.5.2012

The schedule will be a little sparse over the next couple weeks because Galen got promoted at his other job and won't be able to coach. Jordan will be back in 2 weeks though and things will finally get back to normal. Thank you everybody for your patience.
Wod
20 min, every min
3 burpees
Max rep thrusters
(M:135 ; W:95)

Friday. 11.2.2012

No instructor at 6am and 9am, sorry for the inconvenience
Wod
5 rds
Run 400m
15 db thrusters
30 side to side hurdles

Monday, 10.29.2012

Max effort
Front squat 5x3

Wod
4 rds
12 snatch grip deadlifts
9 hang snatch
6 overhead squat
(M: 115 ; w: 85)
Looking for good form, not fast time

Friday, 10.26.2012

Max effort
Kb windmills

Wod
5 rds
1 min wall ball
1 min box jump
1 min rest

Thursday, 10.25.2012

I won't be in for the 6pm, have a pt club meeting at school

Max effort
Power Clean 5x2

WOD
12 minutes, every min on the min
5 db thrusters
max rep double unders
(M: 40 ; W: 25)