7/13/11

deadlift

1rm

5x 65% of 1rm

5x 75% of 1rm

amrap @ 85% of 1rm

K2E 3x failure

then

1000m row for time

7/12/11

snatch 5rm

power clean

5x 65% of 1rm

5x 75% of 1rm

amrap @ 85% of 1rm

if you don't know your power clean 1rm then work on that instead of 5rm snatch.

then

10X 50m sprints

sprint 50, walk 50 for recovery until 10 are completed.

Al Rosas Farms

We will now be placing orders for grass fed beef, bison, range free chicken and so on from Al Rosas Farms. They can deliver directly to the box and I believe we receive a 10% discount on orders. For more information check out their website at http://www.alrosas.com/. If you have any questions or would like to set up a delivery then e-mail me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

7/11/11

ohs skill work

fr. squat 1rm

5x 65% of 1rm

5x 75% of 1rm

amrap @ 85% of 1rm

then

10 min amrap

5 pull ups

10 push ups

15 squats

20 sit ups

7/7/11

push jerk 1rm followed by

5x 65% of 1rm

5x 75% of 1rm

then

1 min wall ball

10 sec rest

1 min row

10 sec rest

1 min air squat

10 sec rest

x5

7/6/11

hollow rocks

deadlift 5rm

then

5 pushups

10 sdhp (24/16)

200m med ball run (20/10)

x5

7/5/11

1rm snatch

90% of 1rm for max reps

then

1min plank

1min sit up

200m run

x4

4th of July

We will be open only in the morning on Monday the 4th. We will have the 7am and 9am class. In both classes we will be doing the hero wod "Badger" in honor of Navy Chief Petty Officer, Mark T. Carter 27, who was killed Dec. 11, 2007 while conducting combat operations in Iraq. Make sure you have a safe and fun holiday. But more importantly remember all the men and woman past and present who have given their time or their lives to protect your freedom.

 

.

4th of July

skill work on fr squat and clean

 

"Badger"

30 squat cleans

30 pull ups

800m run

x3

7/2/11

fundamentals class

skill work on clean

skill work on jerk

then

max pull ups

max push ups

20 sit ups

200m run

x5

oly class

work on heavy power snatch

work on heavy power clean

then

5min power clean

1min rest

5min jerk

partial programming courtesy of CrossFit Retribution

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