4/20/13

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Deadlift: 3×5
 
15 min Partner AMRAP, with one person working at a time:

  • 50 Wall Ball Burpees
  • 20 Pull Ups

 
The gym will be closed this Sunday (4/21). There will be no foundations at noon, and no open gym to follow. Sorry for the inconvenience

4/19/13

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A1: Bent Over Rows:4×8 (rest 1 min)
A2: Bench Press: 4×8 (rest 1 min)
 
2k Row, then
5 Rounds:

  • 5 Power Snatches (65%)
  • 40 Lateral Jumps Over the Bar

 
Extra:
10 minutes to work on goals

4/18/13

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Rest/make up/foundations
 
Foundations class will be tonight at 7:00PM.
 
Happy birthday Pete!
 

4/17/13

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Have you noticed that the “new” sound system isn’t in the corner anymore? A big thanks to Tim C., Niki, and Bjorn for helping install it last Sunday. Now every square inch of this box will resonate with the sounds of 80s pop, hardcore rap, and jock jams (who are we kidding, it will mostly be trance)!
 
Mobility WOD today with Liz. The 15-20 minute sessions will begin AFTER  the 5:30PM and 6:30PM class.
 
Partner Tire Flips: 3x1min AMRAP
 
Handstand skill work
 
21-15-9

  • Overhead Squats (95/65)
  • TTB

 
Extra:
GHRs: 3xME

4/16/13

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Front Squat: 1RM
 
10 min AMRAP:

  • 5 Front Squats @ 65% 1RM
  • 10 Box Over Burpees

 

4/15/13

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Press: 4×5 (2 min rest)
 
5 Rounds for time:
10 Pull-ups
15 Med ball sit-ups
150 single unders
 
Extra:
Seated DB external rotation: 3×8
 

4/14/13

13.5 Mauricio vs. Kenny Face-Off!
13.5 Mauricio vs. Kenny Face-Off!

Open gym today from 12-2PM
 
Foundations class at 12PM

4/13/13

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Back Squat: 3×5
 
For Time:

  • 800m Run
  • 50 KBS
  • 20 Burpees
  • 400m Run
  • 25 WB
  • 10 Burpees

 
Extra:
Practice Handstands
 

4/12/13

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Snatch balance: 5×3
 
12 Min AMRAP of:
20 DUs
5 Pull-ups
 
3xME TTB
 

4/11/13

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Rest/make up/foundations class
Foundations class is tonight at 7:00PM. This is a free class. All are welcome.
 
Our 5:30PM, 6:30PM, and 7:30PM will run as planned.