Nov 27 2013
Fitness 10 minutes working on clean mechanics 5 rounds for time: 7 heavy russian swings 12 Box jumps or step ups 50 single skips Performance 10 minutes working up to heavy power clean 5 rounds for time: 7 power cleans @ 60% of today’s effort 12 Box jumps (step down) 24″/20″ 30 DU Sport Work up to a Heavy Power clean 5 rounds for time: 3 power cleans 155#/105# 25 feet HS walk 6 pistol squats
Nov 26 2013
Fitness Push press 5-5-3-3-3 Alternating for time: 10 -1 Burpees 1 – 10 Wall balls Performance Push press 5-5-3-3-3 10-9-8-7-6-5-4-3-2-1 of each for time: 10 -1 HSPU 1 – 10 Pull ups Sport Hang power snatch 3-3-3-3-3 60-70% C&J (2 cleans + 1 jerk) 1-1-1-1-1 60-80% Push press (BTN) 3-3-3 50-70%
Nov 25 2013
All levels For time: Calories 10-20-30-40-50-40-30-20-10 Work:Rest = 2:1 After each piece rest 1/2 the time. Choice of equipment: Level 1 = Rower Level 2 = Ski Erg Level 3 = Airdyne
Draw for the Winter Team Challenge
Hey guys, After a blind draw this morning, here are the teams, in no particular order: Male Female 1 Scott W Camela B 2 Jon I Kristen D 3 Pete S Amanda A 4 Diesel Kelly M 5 Salmon Amanda J 6 Neal S Joanne I 7 Inder S Jessica L 8 Zak M Kristin C 9 Sellers Ali W If for some reason you can’t make the event please let us know ASAP to fill the empty spot. Or if there is some additional interest please let us know….Stay tuned for next weeks update. We will announce the workouts next week.