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  • April’s AOTM: Penny Comment

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    Yoga 906
    6:30pm Kristin

    Strength/Skill
    Hang Power Clean
    Hang Power Snatch
    Split Jerk
    1-1-1-1-1-1-1
    -Assistance-
    3 Rounds not for time of:
    8 Deadlifts
    5 Clean pulls
    3 Front Squats
    1 Push Press
    *Pick a weight you can use on all lifts!

    OnRamp:
    3 Rounds for time:
    800m run/row
    40 good mornings
    40 sit-ups

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    Tuesday 3-31-15: WOD

    Strength: Deadlift *See Meg/Jared 4:15-7:30pm for questions. WOD: 5 Rounds for time of: 7 Front Squats 135/95# 30 Double-unders (*sub 3x singles) 5 Burpees OnRamp: 21-15-9 Reps For time: Snatch (this is with a full squat) Pull-ups

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    Monday 3-30-15: Rest Day

    BIG Congrats to this amazing Chica, Kathy I., on her 3rd Place this past weekend in her Olympic Lifting Competition!!!! Yoga 906 10:00am Cyndi 6:30pm Kristin CF Kids/Teens: * 4:45-5:30 Teens * 5:30-6:00 Lions * 6:00-6:30 Cubs ***April CF Kids/Teens … Continue reading

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    Sunday 3-29-15: WOD

    Yoga 906 8:15am with Kristin WOD: For time: 10 15′ Rope Climbs (*sub 3x floor to standing=1 ascent) 50 Knees to elbows 50 Double unders (*sub 3x singles) 10 Overhead squats 95/65# 50 Box jumps 24/20″ 50 Hip extensions (*sub … Continue reading

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    Saturday 3-28-15: WOD

    Yoga 906 11:15am with Cyndi WOD: For time: Row 500m 25yard Sled push 225/155# 25 KB swings 1.5/1 pood 25 Deadlifts 135/95# 25 Power Cleans 135/95# 3 15′ Rope climbs (*sub 3x floor to standing=1 ascent) 25 Power Cleans 135/95# … Continue reading

    Friday Night Lights 3-27-15: 15.5

    **Open Athletes will do 15.5 at 6:00pm! WORKOUT 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. *Notes This workout begins seated on the rower with the monitor set to zero calories. … Continue reading