Tuesday, November 25, 2014

Wednesday, November 26, 2014



No 6:30 p.m. class tonight, Closed Thursday and 3:30, 4:30, 5:30 only on Friday......

Team Beaufort is in the house this week while they are on school break. Bottom is Omar getting back into the swing of things after football with 130kg/286# Clean&Jerk.

Arm/Leg Swings
500m Row
2 x 10 of:
Ab-mat Sit-ups
DB Straight-leg Deadlifts
Push-ups
Then:
5 Strict or Negative Pull-ups

WOD
Conditioning
20:00 AMRAP of:
50 Wallballs, 20/14#
50 DU’s
40 Box Jumps, 24/20”
40 Toes-to-Bar
30 Pull-Ups
30 Barbell Facing Burpees
20 Cleans 95/63#
20 Jerks 95/63#
10 Snatches 95/63# 
10 Pull-ups
Rx+ = C2B, 135/93#, 10 MU's instead of 10 Pull-ups


Tuesday, November 25, 2014

Reminder: There will not be a 6:30 p.m class this Wednesday, we will be closed all day Thursday and Friday we will only have 3:30, 4:30, and 5:30 p.m. classes.

Saturday 9 a.m. taking up both boxes!!



Arm/Leg Swings

3 rounds of:

10 Shoulder Dislocates

10 OHS

10-50 DU’s



10:00 EMOM

Even: Ab-mat Sit-ups

Odd: Plank Hold (2nd Right-side, 4th Left-side)



AMRAP 3:00
3 Power Snatch 115/73#
20 DU’s

Rest 3 minutes

AMRAP 4:00
4 Power Snatch 95/63#
20 DU’s

Rest 3 minutes

AMRAP 5:00
5 Power Snatch 75/53#
20 DU’s

Score is reps for each round

Rest 3:00

1K row for time.



Weightlifting

Work as heavy as you can with good form

1 Hang Clean + 1 Clean + 1 Jerk

(Clean means Squat)
Hey....I got the date right this time!!! Special birthday wishes go out to Johanna today. I am sure that your hubby has amazing plans for you but let us help add to the fun. Your Birthday challenge is "1 Double Under"  for every year you are old. Try stringing as many together as you possibly can. Happy Birthday!!! :)

Sunday, November 23, 2014

Monday, November 24, 2014

For those of you that are into Adventure Obstacle Racing check out the Rugged Maniac coming to Mt. Pleasant in March. 25 obstacles in 3.1 miles vs. 25 obstacles in 13 miles for a Spartan Beast.
Addison and Tracy have a team already started aptly named "Fenders"

Rugged Maniac


Arm/Leg Swings
250m Run
2 x10 of:
DB Press
Good Mornings
Air Squats
Then: 5 Strict or Negative Pull-ups

MOD
Strict Press
5x5 Ascending
Record heaviest set of 5

WOD
Conditioning
7- 2:00 Rounds of:
200m Run
5 Pull ups
10 Push- ups
15 Squats
AMRAP Power Cleans in remaining time, 115/73#
1 minute rest between rounds.
Post the number of Power Cleans you got for each of the seven rounds

RX+ = C2B, 135/93#
Scale run to 100m if needed and P. Clean to appropriate weight.


Extra Work
For time:
10-8-6-4-2 HSPU's
5-4-3-2-1 MU’s

Wishing a very Happy Birthday to Mike F. today. Hope Erica and the boys have big plans to celebrate your special day. Hope to see you soon!!!

Friday, November 21, 2014

Saturday, November 22, 2014

Free "Trial" workout this morning at 9:00 a.m. 
Come join us and see what you've been missing!!



No extra work today after 10:00 a.m. due a Coach's meeting!!
Arm/Leg Swings
250m Run
2 rounds of:
5 Pull-ups
10 Air Squats
15 DU’s

WOD
Conditioning
15:00 AMRAP of:
10 Thrusters 75/53#
25 DU’s
Rx+ = 95/63# and 50 DU’s

PMOD
4 Rounds of:
Every 2:00 run 400m, rest the remainder
Scale to 3:00
       OR
Work on a Goat