Saturday 05.10.2014

“Gr-indy”
Teams of 2 complete:
“Grace”
For time:
30 Clean and Jerk 135/95#
then immediately begin
“Cindy”
AMRAP 20 min
5 Pull ups
10 Push ups
15 Air Squats
One partner working at a time. Distribute the repetitions as desired. There is a 10 burpee penalty for dropping the barbell. It must come down with control or be passed from one partner to the other.
Score will be total time and total rounds e.g. 23:45/ 21 rds+13 reps

Friday 05.09.2014

Thruster
Take 15 minutes work up to a heavy triple
then
15-12-9
Thrusters 115/75#
Burpee box over

The first of four weeks of Regionals Competitions begins this weekend.  You can follow everything and watch the Live Stream and daily updates all weekend long.

Thursday 05.08.2014

Bench Press
10-5-3-1
Perform 5-8 Strict pull ups between each set
then
Weighted Dips
3×5

Thank you again to Bryan and Devin of doing the Nutrition Presentation last Saturday.  They provided some very valuable information for everyone.  You can view the Nutrition Powerpoint and refer back to any of the information they provided.

Ladies Night
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Wednesday 05.07.2014

EMOMx7 min
1 Power Snatch + 1 Hang Squat Snatch +1 Squat Snatch
then
AMRAP 10 min
5-10-15-20-25….
Wall Ball 20/14#
Toes to Bar

Nutrition Talk Part 3

Tuesday 05.06.2014

Back Squat
15 min to work up to 5RM
then
80% 5RM X 20
then
AMRAP12 min:
7 Power Cleans 135/95#
12 Box Jumps 24/20″
15 Hand Release Push ups

Endurance WOD (6:30 pm):
200/400/800/800/400/200
1:1 rest

Nutrition Talk Part 2

Monday 05.05.2014

Deadlift
3×5
then
5 Rounds for time:
9 Push Press 95/65#
6 Burpees
3 HSPU
rest 1 minute after each round

Nutrition Talk Part 1

Sunday 05.04.2014

Open floor
11-1

Thank you to all of you who came yesterday for the  nutrition presentation and thank you Bryan and Devin for all of the great information.  We would also like to thank Kettlebell Kitchen for the delicious lunch they provided.  If you have not tried Kettlebell Kitchen yet, you missed out!

We videoed the presentation and will be publishing them in the coming days, as well as the Powerpoint information.  We will be starting the The Whole30 on May 19th after the Anniversary Party. Check out the website and start learning about the program.

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Saturday 05.03.2014

“Fran Morrison”
Teams of 2 complete for time:
“Fran”
21-15- 9 reps
Thruster 95/65#
Pull-ups
then immediately after
“Morrison”
50-40-30-20-10 reps
Wall ball shots, 20/14#
Box jump, 24/20″
Kettlebell swings, 53/36#

Work can be split in any fashion

Don’t forget todays Paleo/Nutrition talk at 1 pm. Join coaches Bryan and Devin along with special guests from Kettlebell Kitchen, for an informational presentation about the Paleo and Zone Diets. Learn about the benefits of eating Paleo or Zone and how easy it is to incorporate them into your lifestyle. There will be a question and answer session, and Kettlebell Kitchen will be providing some Paleo treats.

Congrats to Adam, Nina and Max on the birth of daughter Zoey.

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Friday 05.02.2014

Push Press
5-5-3-3-1-1-1
then
Annie
50-40-30-20-10
Double under
Sit ups

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