Saturday November 17

Fight Gone Bad


3 Rounds of 1 min of as many reps as possible at each station

Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20/24)
Push Press (75/55)
Row (for cal)
Rest

Friday November 16

Skill:

10 Rope Climbs (focus on getting to the 10 ft mark in two strides 15 ft mark for men)

(Make sure arms are straight and use your abs to lean back and bring your feet high on the rope to stand up high)

WOD:

DIANNE

21 - 15 - 9

Hand Stand Push Ups
dead lift 225/155

Make sure to use boxes instead of rubber bands. Lipping is allowed


Tomorrow will be Fight Gone Bad. Time re-check where you are on this one.

See you next week.

Thursday November 15

Skill:

5x3 Over Head Squat



WOD

2 rounds of:
3 Power Cleans, 225/155
10 HSPU
2 rounds of:
6 Power Cleans, 185/135
20 Ring Dips
2 rounds of:
12 Power Cleans, 135/95
30 Hand Release Push ups
No rest between rounds.  One bar, strip the weight.

I am coming back!

It has been a fun and stressful trip and now it is ore due to low participation in Floria and Texas I will be back in Old Faithful New Castle a week from Wednesday!

I have got a lot of things to bring back and will be announcing a seminar for members several times to catch everyone up to speed on a few things. Each time we meet members will need to sign up for it  so that each seminar is not too crowded and enough equipment is available.

We will be putting a shower in CFG and making lots of equipment changes to Rifle. Lots of things will be changing at a pretty fast pace all for the best and best of all I cannot wait to be back for a while amongst my inherited family.


Miss you all!


Brett

Wednesday November 14

Skill:

Pigeon Stretch 2 min each side

SumoDeadlift ( keep back flat, legs are a half a foot wider than shoulder width on both sides, grip normal on the bar, shoulders start over the bar, hamstrings should activate and pull as you lift)

5 - 3 - 3 - 3

I know you are sore from Snatches still go for a solid weight here. If the back is starting to bow bring the weight down. Designing this segment to strengthen the power muscles.


WOD:

AMRAP

12 min of

30 Push Ups
25 Double Unders (75 singles) challenge yourself
20 Box Jump (30/24) stay safe here please take all of your skin home thank you! :-)

Tuesday November 12

Skill:

Over stretch shoulders 

Partner Stretch shoulders

2 min using bar to open shoulder ladies each side

10 Rope Climbs

WOd:

RANDY SQUAT

75 Squat Snatch (75/55)

Monday November 11

I know that everyone at our gym has got each others back and my back. Thank you. I cannot wait to be home!

Post a Facebook message if you agree.

Skill:

30 Pistols (15 each leg)
30 Toes 2 Bar

WOD:# 1

KAREN

150 Wall Balls

##2
FRAN

21 15 9

Thrusters and Pull apps


Agin everyone must have passed the pull up test other wise use bands.