Thursday, 8/25/11

Body Building: 15 min to complete 4×8 RDL w/1DB (each leg) 4×12 Glute Bridges (two legs) 4×6 Tall Box Jumps with step down 5 Plank Circles with a partner complete: 10RFT 250m Row 20 Weighted Walking Lunge w/1 DB 50/35 15 Wall Ball 20/14 10 KBS 70/53 *25 Min Cap*

12 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 4 RFT 400m Run 30 Wall Balls 20/14 *18 min Cap*

Gym will be open today @9AM for open gym. No scheduled coach. Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: Sq. Clean 2@60% 2@65%…

8 and 9:30am  classes Monday. BBQ 1:30     20 min to work up to a 5 RM Strict Press 3 RM Push Press 1 RM Split Jerk Crossfit Games Open Workout 11.3 5 min AMRAP Squat Clean 165/110 Jerk 165/110 *Each movement counts as 1 rep* Work Skills after wod

WOD : 9 min AMRAP- 20 Wall Ball 20/14 15 M/U (15 c2b + 15 dips) 10 cleans 225/165 40 D/U Strength : 3×10 Back Squats @70%

Partner WOD 5 Rds each 25 DB Snatches 55/35 25 SDHP 75/55 25 Reverse Lunges 25 Push Ups 15/12 AAB   Partner 1 does 25 snatches then partner 2 does 25 snatches….