Archive for June, 2011

No 6:30pm class tonight.

For time
800m run
100 Burpees
800m run

Dumbbell Linda
10,9,8,7,6,5,4,3,2,1
Dumbbell Floor Press
Dumbbell Deadlift
Dumbbell Clean

Shoulder press

1 RM

You have 5-7 sets to find your 1 RM shoulder press.

1 min of each for max reps.

Push ups

Sit ups

Squats

Burpees

and

Pull ups

Comapre to 230610.

Rest

Post thoughts to comments.

Team WOD
20min cut off
Burpee/Thruster Ladder 30kg
First team member does one burpee and one thruster, next team member does two burpees two thrusters..order continues through team without skipping members number of reps increases each member. Team that gets the highest wins. Only one team member moving at a time.

7 rounds
11 Kettlebell swings
12 Push ups

1km intervals running
Choose
3 on the 10 mins
3 on the 8 mins
4 on the 8 mins
5 on the 6 mins

Goat Day

Come in and work on your goat
Double Unders
Muscle ups
Pistols
Olympic Lifts
Strength

For time
21 Dumbbell shoulder press
400m run
21 Dumbbell push press
40m run
21 Dumbbell push jerk
400m run

Check out the results from the weekend’s games Here.