Thursday 5-31-2012

Five rounds for time of:

15 foot L-rope climb, 1 ascent

5 Parallette handstand push-ups

45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Wednesday 5-30-2012

Clean 3-3-3-3-3-3-3 reps

Tuesday 5-29-2012

Five rounds for time of:

75 pound Push press, 25 reps

50 Double-unders

I want to thank everyone who participated in Memorial Day Murph yesterday.  You all did a great job on the WOD and the food you all made was awesome.

Monday 5-28-2012

Memorial Day Murph:

Run 1 Mile

100 Pullups

200 Push Ups

300 Squats

Run 1 Mile

If you have a 20# vest or body armor wear it.

BBQ and Pot Luck will start at 1:30-2:00 right after the last heat.  If your not doing the WOD you can still come down for the BBQ.

Sunday 5-27-2012

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Remember Memorial Day Murph is tomorrow!

Saturday 5-26-2012

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Saturday 5-26-2012

“Helen”

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Join us tonight as we say farewell to Diana and Neil. Good Luck guys you will be missed!!!

Friday 5-25-2012

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

We will have a normal schedule for Saturday and Sunday.  Monday is Memorial Day Murph, even if you don’t want to WOD come and enjoy the BBQ/Pot Luck.

Thursday 5-24-2012

For Time:
35 Jumping Squats
35 Pull-ups
35 Standing Broad Jumps
35 Toes-to-Bars
35 Burpees
35 Push Presses 45 lbs
35 Walking Lunges
35 Kettlebell Swings

Post total time.

Memorial Day Murph is coming up.  Make you favorite dish and bring the recipe, o rjust bring something to BBQ.  There is a signup sheet by the white board.

Wednesday 5-23-2012

Weighted pull-ups 2-2-2-2-2-2-2 reps

Post loads and body weight to comments.

-then-

5 rounds for time

Row 300M

60 Squats