WOD

Workouts:

Monday: Deadlift for Max

Tuesday: Max Rounds in 10 Minutes of: 3 Bar Muscle-Ups, 3 Box Jumps 30/24, 3 HSPU Hands on 45lb Plates

Wednesday: Nakba Day: For Time: 974m Row, 5 Rounds of: 15 HSQCL 75/55, 31 Ab Mat Sit-ups, 70 Dubs, 974m Row to Finish

Thursday: Thruster 5 Rep Max

Friday: 800m Run, 30 Ring Dips, 800m Run, 30 L-Pull-ups, 800m Run, 30 Alternating Pistols For Time

Saturday: With a partner: Double Grace, 60 Clean and Jerks in sets of 3 for time. I go, you go. Margo does 3, Jess does her 3, that’s 6 of the 60 reps they’ve got to do.

Did you guys celebrate May 4th? Like May the Fourth be with you? Too nerdy?

Workouts:

Monday: Bull: LCF as Rx’d For Time of 200 Double-Unders, 50 Overhead Squats (135/95 lb), 50 Pull-Ups, 1 mile Run

Tuesday: Hang Squat Clean for Max

Wednesday: Jackie

Thursday: 1000m Row, 3 times rest as needed

Fri-yay: Max Rounds in 15 Minutes of: 12 GHD Sit-ups, 24 Sumo DL High Pulls 95/65, 36 Double Unders

Shatterday: Teams of 3, Max Reps in 20: Rope Climbs 20′, Paralette Push-ups, 400m Run causes the rotate

I went to two memorials this weekend, loads of emotion man. REMINDER: it sure is smart to set aside some things for the future, plan ahead and all that, but you sure as hell better live for right now too. Wyatt Earp got told to “live,” by Doc Holiday on his death bed. Time waits for no one. Whatever little saying you like “Yolo,” “Memento Mori,” et hoc genus omne, let it motivate you. For what’s to come and how to get there. You certainly will.

Workouts:

Monday: As a complex for Max: Muscle Snatch, Power Snatch, Snatch

Tuesday: 24 Wall Ball Shots, 12 Calories on the Air Bike/C2 Bike (coaches choice), Rest 2 Minutes, 5 Rounds

Wednesday: Jerk for Max

Thursday: Max Rounds in 20 Minutes of: 6 Pull-ups, 11 Push-Ups, 100m Run, or 4 Pull-ups, 8 Push-ups 100m Run, wear a weight vest

Friday: Overhead Squat for Max

Saturday: Teams of 3! Row 300m causes the rotate, Station 1: L-Hang, Station 2: Alternating Pistols, Metrics: ST1: BE a good person, ST2 Max Reps

Stoked for springtime!! Sun is so good. Here’s to some hard workouts! Cheers!

Workouts:

Monday: Clean Max 3

Tuesday: Drag Races: 5 Push Press (as heavy as you can go), run 200m. Gotta do 5 rounds, rest as needed

Wednesday: 4 Rounds of 4 Turkish Get-ups 53/35, 40 Double Unders, then Bar Muscle-up Practice/Pull-up Work

Thursday: 3 Rounds for Time of: 21 Burpees, 15 Box Jump Overs 24/20, 9 Back Squats 225/155

Friday: 21 Deadlifts 185/135, 21 Hip Extensions, 2 Minutes Face-up Plank, rest 4 minutes-ish

Saturday: “Coe” 10 Rounds For Time: 10 Thrusters (95/65 lb), 10 Ring Push-Ups

Unless you file for an extension!! Hahahha 🙂 Remember, they print the money, yet we still pay taxes!

Super sad week, Lizzie is moving!!! If you get a chance to see her in the gym, say goodbye, and good luck 🙂 Gonna miss you lady!

Workouts!

Monday: 10 Rounds for Time of: 7 Power Cleans 135/95, 5 Handstand Push-ups
Tuesday: Dip for 1 RM and Annie
Wednesday: Deadlift Max 3
Thursday: Max Rounds in 20 Minutes of: 16 Alt. DB Snatches 50/35, 8/8 DB OH Lunges 50/35, 4 Wall Climbs
Friday: Pull-up Max 1, Full GHD Run Down
Saturday: 28 Minute AMRAP of: 28 Pull-ups, 28 Cals on the Rower, 28 Overhead Squats 75/55, 28 Burpees

Thanks for last week you guys! I hope you went somewhere sunny and awesome on Spring Break with your families, and that you’re tan and ready to come have fun in the gym! It’s clean(er), and a few things have been updated: whiteboards tightened up, straightened up, and painted, all C2 gear cleaned and updated, one row of lights have been changed out for LEDs, equipment has been reorganized a little bit (quite nice), the appendix has been completely redone, fixed the dip station holder, hung two new rower holders, you’ll notice the stones out front, camera on the door added, new glass front door on order, whew! It might not seem like I get enough done in a week, or that I should be able to do it throughout the year on weekends, but this method really helps to get it all done quickly and with minimal disruptions to the gym. Imagine if Tom and I were putting in new lights and didn’t quite get done before Monday, what a nightmare. If Easter is the Liturgical New Year, then this week kicks off the gyms new year 🙂 Here’s to another 50 weeks of smashing 🙂

Big thanks.

Workouts:

Monday: Every 4 Minutes for 28 Minutes: 5 Back Squats 315/225, 10 Box Jumps 24/20, 15 Push-Ups
Tuesday: 5 Rounds for Time: 400 meter Run, 15 Hang Clean and Jerk 95/65, 12 Knees to Elbows, 9 Burpees
Wednesday: 10/20/30/40/50 for Time of: Cross Over Singles/ V-Ups / Air Squats
Thursday: Max Rounds and Reps in 14 Minutes of: 200m Run, Bar Muscle-ups
Friday: Bench Press x5
Saturday: Cindy