WOD

Yo! We’re gonna have two options for y’all! 8:00am at Turn It Loose for the morning crews, and then the 4:00pm option will be at Lynnwood with a BBQ to follow about 4:45pm-ish as people finish up. You’re welcome to any and all options, come at 8:00am for the workout, then turn up for the BBQ, cool! Come at 8:00am then go about your day off, cool! Come at 4:00pm at Lynnwood and smash, then refill your glycogen stores with tasty chow, cool! The only uncool thing is to not do Murph on Monday. Hehe 🙂

BBQ Details: Gym’s got the meats, if you want to bring, salty-crunchies, fizzy drinks, desserts etc. Please do!

Otherwise, Monday the 27th the gym is closed, no other classes. Thanks!!!

Workouts:

Monday: Lynne

Tuesday: For Time: 10/8/6/4/2 Pressing Snatch Balances 95/65 and 10/20/30/40/50 Double Unders

Wednesday: Every 2 Minutes for 20 Minutes: Max L-Support on Rings, 15ft Handstand Walk, 12 KB Swings 70/53

Thursday: Wood 5 Rounds For Time, 400 meter Run, 10 Burpee Box Jumps (24/20 in), 10 Sumo-Deadlift High-Pulls (95/65 lb), 10 Thrusters (95/65 lb), 1 minute Rest

Friday: 4 Rounds for Max GHD Sit-ups 2 Minutes Work/ 1 Minute rest: Row 400m, Max GHD Sit-ups

Saturday: Max Get-ups in 25 Minutes: Teams of 3: Partner 1 and 2 400m Together, each Carrying a weight plate (45/25), Partner 3 Does Max Turkish Get-ups 53/36. Partner 1 becomes partner 2, partner 2 becomes partner 3, and partner 3 becomes partner 1.

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