Tuesday 5/29/12

WOD

5 rounds of:

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

* Do not drop weight, do not set it down.
* If weight is dropped, count number of drops and perform an equal number of burpees.
* Rest 2 minutes between sets.
* Work up to the heaviest weight possible

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Monday 5/28/12

Don't eat the buns :)

Memorial Day

Regular classes are canceled for today.
Instead, we will be running the Hero WOD - Murph

Sessions will start at:

9:45am

10:30am

11:15am

"Murph"

For Time:

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

(Compare to Memorial Day 2011)

Click here for more information about Lt. Michael Murphy

We will be running waves at 9:45am, 10:30am, 11:15am

At 12pm we will be grilling hamburgers and hotdogs. 

Sunday 5/27/12

REST DAY TODAY
~

Memorial Day "Murph" and Potluck Party! Monday 5/28/12

Murph WOD

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

We will be running waves starting at 9:45am, 10:30am, and 11:15am

At 12pm we will be grilling hamburgers and hotdogs. Please post to comments a side dish you would like to bring and share.

Please sign up for a wave by following this link and clicking seminars.

All Regular Monday Classes are Canceled.

Saturday 5/26/12

WOD

In Teams of 4 complete:

20 Partner Deadlift (#455)
20 Handstand Push-ups
20 Partner Deadlifts (#315)
20 Handstand Push-ups
20 Handstand Push-ups

20 Partner Deadlifts (#455)

20 Handstand Push-ups

20 Partner Deadlifts (#315)

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Memorial Day "Murph" and Potluck Party! Monday 5/28/12

Murph WOD

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

We will be running waves at 9:45am, 10:30am, 11:15am

At 12pm we will be grilling hamburgers and hotdogs. Please post to comments a side dish you would like to bring and share.

Please sign up for a wave for following this link and clicking seminars.

Friday 5/25/12

WOD

 3 Rounds for Reps

1 Minute Rope Climb
1 Minute Grasshoppers ( Right + Left = 1)
1 Minute V-Ups
1 Minute Parralett Pass Throughs (Forward  + Back = 1)
1 Minute Rest

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Memorial Day "Murph" and Potluck Party! Monday 5/28/12

Murph WOD

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

We will be running waves at 9:45am, 10:30am, 11:15am

At 12pm we will be grilling hamburgers and hotdogs. Please post to comments a side dish you would like to bring and share.

Please sign up for a wave for following this link and clicking seminars.

Thursday 5/24/12

WOD

7 Rounds for Time

7 Front Squat (165/ 115#)
7 Chest to bar Pull-Ups

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Memorial Day "Murph" and Potluck Party! Monday 5/28/12

Murph WOD

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

We will be running waves at 9:45am, 10:30am, 11:15am

At 12pm we will be grilling hamburgers and hotdogs. Please post to comments a side dish you would like to bring and share.

Please sign up for a wave for following this link and clicking seminars.

Wednesday 5/23/12

WOD

7 Minutes to Establish a 1 rep snatch
~ then ~
Run a 5K

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Tuesday 5/22/12

Heavy: Bench Press

5-5-5-5-5

Compare to: 3/29/12 or 10/29/11

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Memorial Day "Murph" and Potluck Party! Monday 5/28/12

Murph WOD

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

We will be running waves at 9:45am, 10:30am, 11:15am

At 12pm we will be grilling hamburgers and hotdogs. Please post to comments a side dish you would like to bring and share.

Please sign up for a wave for following this link and clicking seminars.

Monday 5/21/12

WOD

2000 Meter Row

50 Pistols (alternating)

30 Hang Cleans (#225/#135)

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Memorial Day "Murph" and Potluck Party! Monday 5/28/12

Murph WOD

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

We will be running waves at 9:45am, 10:30am, 11:15am

At 12pm we will be grilling hamburgers and hotdogs. Please post to comments a side dish you would like to bring and share.

Please sign up for a wave for following this link and clicking seminars.

Sunday 5/20/12

Endurance WOD

Time: 11am
Location: Supreme Sports Club
Price: $7 if you are not a CA member

Be ready to Swim!





Memorial Day "Murph" and Potluck Party! Monday 5/28/12

Murph WOD
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run


We will be running waves at 9:45am, 10:30am, 11:15am
At 12pm we will be grilling hamburgers and hotdogs. Please post to comments a side dish you would like to bring and share.
Please sign up for a wave for following this link and clicking seminars.

Saturday 5/19/12

Double Pyramid Helen 
Team WOD: In teams of 2 perform

1200 m Run
63 Kettlebell Swings
36 Pull-ups
800 m Run
42 Kettlebell Swings
24 Pull-ups
400 m Run
21 Kettlebell Swings
12 Pull-ups

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It is here: Memorial Day Murph and Potluck Party! Monday 5/28/12
We will be running wave at 9:45am, 10:30am, 11:15am
At 12pm we will be grilling hamburgers and hotdogs. Please post to comments a side dish you would like to bring and share.
Please sign up for a wave for following this link and clicking seminars.

Friday 5/18/12

Diane Ladder 

AMRAP - 12

3-6-9-12-15-18-21 ... etc.

Deadlift (225 / 155#)
Handstand Push-Ups

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