Wednesday, October 22, 2014

Thursday, October 23, 2014

Barbell FOR Boobs is approaching soon! Please sign up for a fundraising page and make sure you hit up all your friends and family. If you don't want to do a page please consider making a donation to one of the people that does have a page.

Simon ready to take on the WOD!
Arm/Leg Swings
5 Strict or Negative Chin-ups
2 Rounds of:
10 Push-ups
10 Wall Squats
20 DU or attempts

3 sets for max reps of Ring/Box Dips

3 RFT:
45 DU’S
30 Wall Balls 20/14#
15 Deadlifts 205/133#
Rx+ = 60 DU and 245/163#

Extra Work

Interval Row for total meters

9 rounds of 1:40 row,:20 rest with a 2:00 rest after round 5.
Men try for 400+ and Women try for 350+ each round

Tuesday, October 21, 2014

Wednesday, October 22, 2014

Justin and Mike S. knocking out Deficit Handstand Push-ups!!

Arm/Leg Swings
250m Row
5 Strict or Negative Chin-ups
2 rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 OHS

Back Squat
5-5-5-5-max reps (max reps on the 5th set with the same weight)
If you can increase the weight from last week’s 5x5 go ahead. If not use the same weight

For Time:
800m Run, followed by:
5 RFT:
12 Pull-ups
9 Snatches 95/63#
12 Shoulder Touches or 3 Wall Walks
followed by:
800m Run
Rx+ = C2B, Squat Snatch and 6 HSPU (do as many HSPU as you can Strict)

Monday, October 20, 2014

Tuesday, October 21, 2014

If you are serious about your lifting or coaching of the Olympic lifts, this is an event you don’t want to miss! Come spend the day with one of the most renowned Olympic Weightlifting coaches in the country. Michael Cohen has the athletic accomplishments AND coaching accomplishments that will make this the best “hands on” seminar you will attend. 
Go here!maintenance/c66t

for a bio on Coach Cohen. Where else can you go to have not only an Olympic Team member, but two-time head coach of the USA Olympic Weightlifting Team share his 40+ years of knowledge. Don’t hesitate to sign up because the last seminar sold out early!


Please share this with everyone you know who may be interested.

Arm/Leg Swings
500m Row
2 Rounds of:
1:00 Bottom of Squat
5 Strict or Negative Chin-ups
10 DB/KB Thrusters

7 RFT of:
7 KB/DB Thrusters 44/25#
1 Rope Climb
Rx+ = 53/35#

Long Run or Row
You determine what is long for you
Wishing a very Happy Birthday to Chelsea today and don't forget to come in to complete your Birthday madness.....Hmmmm, I know. Complete 1 Butterfly pullup for every year you are old. Chin must reach above bar, or NO REP.... :)