Monthly Archives: June 2015

Helen

Coach Helen has a birthday this week. Canada Day! If you see her in the gym, make sure that she is doing her burpees, I will leave it up to her to decide the number of reps! hahaha. Strength : Snatch 3 sets of 3, then EMOM 6m, 1 Heavy Snatch WOD: "Helen" Three rounds for time: Run 400 meters 21 KB Swings 53# 12...
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Monday

Warm up/Core: 4 rounds NFT 5 Barbell Rollouts 10 Toes to bar or best scale 15 Supermans Strength : Front Squat 3-3-3-3-3, heavy all 5 sets WOD : 8m AMRAP 8 Clean and Jerk 135/95 10 Air Squats 12 Sit-ups S: 75/55 L1: 115/80 Rx+ : 165/115  ...
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Chipper Sunday

For time: 80 squats 70 push-ups 60 one-legged squats, alternating 50-calorie row 40 single-arm overhead squats, 35-lb db/kb 30 handstand push-ups 20 thrusters, 75/55 10 muscle-ups Please keep in mind that if you come to open gym on Sunday, you are not required to do the work posted. However, it will always be a grind, so get after it. Sorry for the late post!  ...
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Partner WOD

Partner WOD: Divide the work as desired. 5 rounds for time: 35 STOH 75/55 30 pistol squats 25 pull-ups 20 box jumps, 30/24 600m Run Divide it as you want, if only want one person to run, that is fine, however the other partner may not do work while the run is taking place....
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