WOD:
ANNIE
Double Unders
Sit Ups
Then
KAREN
150 Wall Ball
Saturday, May 10, 2014
Thursday, May 8, 2014
Friday May 9
FRIDAY 140509
- If you didn't notice how similar this WOD is to yesterday's, maybe take one more look. So if you would prefer there is an alternative WOD instead! Yahhh!
- Also we are doing Yoga/Stretch Session at 5:30 PM today. We used to have this regularly and are going to bring it back to make sure everyone is stretched out.
- We are celebrating Tehya's Birthday tonight at 7:30 PM, if you would like to come. We are going to have games for kids and adults and simply socialize for a while. We are not big on Birthdays so please do not bring toys. We just took a trunk load of toys to the thrift store and we want to keep the clutter down. If you are one of those adamant givers a Paleo treat that can be shared with the attendants of the party would be fine! Thank you!
- Lastly we are expanding the matted area and putting in the rest of the Rogue Rig! And we will have an install day on May 24 from 10 AM to 2 PM. Paleo lunch will be provided. If you would like to help out we need help with painting. Drilling, mounting, and cleaning.
Thank you all. You are truely an amazing community!
Brett
Zembiec
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Post time to comments.
Alternate WOD:
10 min CINDY
5 Pull Ups
10 Push Ups
15 Squats
Thursday May 8
WARM UP:
WOD:
SATURDAY 140503
21-15-9-6-3 reps for time of:
Strict handstand push-ups
195-lb. front squats
Burpees
Post time to comments.
Good work everyone!
Wednesday, May 7, 2014
Wednesday May 7
WEDNESDAY 140507
Strength:
3 Rounds Front Squats
5 Light
5 Medium
5 Heavy
WOD:
For time:
64 pull-ups
205-lb. overhead squats, 8 reps
Post time to comments.
Monday, May 5, 2014
Tuesday May 6
We are doing Sundays WOD today!
SUNDAY 140504
10 rounds for time of:
1 legless 14-foot rope climb
200-foot sprint
Post time to comments.
Sunday, May 4, 2014
Monday May 5
Happy Birthday Tehya! You are my inspiration to make this world a better place!
MONDAY 140505
Warm Up:
50 Double Unders
3 Rounds
10 Weighted Lunges
18 Ab Roll Outs
WOD:
For time:
50-calorie row
50 box jump overs, 24 inch
50 deadlifts, 180 lb.
50 wall-ball shots, 20-lb. ball
50 ring dips
50 wall-ball shots, 20-lb. ball
50 deadlifts, 180 lb.
50 box jump overs, 24 inch
50-calorie row
Post time to comments.
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