Tuesday, 03.09.10: Protect your legs!!

AMRAP in 20 minutes:
10 pullups
7 hspu
1 rope climb, 15ft
7 ring dips

Monday, 03.08.10: WOD 100308

Overhead Squat
1-1-1
Front Squat
1-1-1
Back Squat
1-1-1

10 Man makers for time (35/25lb)
(1 man maker is dumbbell pushup, row, row, burpee, clean, thruster, overhead lunge, lunge )

Saturday, 03.06.10: WOD 100306

Snatch - Find your new 1RM

3 rounds for time of:
400m run
15 overhead squats
30 pushups

Sounds like many of us will be meeting at Bittercreek around 6 before the hockey game. Call me if you don't have your tickets or know how to get them.
We can get more tickets at the discounted rate but you need to let me know so i can make the proper phone calls.

Friday, 03.05.10: WOD 100305

Deadlift
5-5-5-5-5
Work up to one weight for all sets

5 rounds of:
Short loop run (about 275m)
10 "high" box jumps
5 burpees

Thursday, 03.04.10: WOD 100304

3 sets of an L-sit max hold

In teams of 2:
25-20-25-10-5
2 for 1 wall balls (do an extra squat before you catch the ball)
Partner not doing the wall ball does max double unders
After the first partner does the set of 25, switch and the second partner does a set of 25

Score time and total double unders completed

Wednesday, 03.03.10: WOD 100303

Shoulder Press
3-3-3

Nicole
As many rounds as possible in 20 minutes:
400m run
max set of pullups

Record number of runs and pullups completed

Mid behind the back clapping pushup or dolphin impression?

We have 30 tickets on hold for the hockey game this Saturday, March 6th.  $12 per ticket. If you can get your money to us this week there will be an envelope at the gym set up for that, just talk to the trainer.