Friday September 30

Warm up

WOD
"Mr Burns"
9 rounds
11 Overhead Squats. 11 Pullups, 11 Push ups.

http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/ght.  Great article on Paleo. Nutrtion kickoff, tonight at 6pm.  Bring a side to share.  Saturday at 8 am.  Kick off workout and weigh in

Thursday September 29

Warm up

Squat Cleans
5x5

200 meter sprint x 4 1 min rest in between.
http://www.mangosteen-natural-remedies.com/benefits-of-drinking-water.html  This is great article on drinking water and its benefits. 

Wednesday September 28

Warm up

WOD
2 mins of Squats
1 min rest
2 mins of  boxjumps
1 min rest
2 mins of  Shoulder Press
1 min rest
Repeat


Remember Friday night is our Nutrition kick off night.  6 pm at our house .  Bring a side to share we will provide meat,  kids are invited too.

We will also be adding a 7 am class in October.

Tuesday September 27

Warm up

WOD
15 min AMRAP
200 meter run
35 Double Unders


Back Squats 3x3

Friday Night is the Nutrition kick off at 6:00 at our home.  Saturday is the weigh in and Wod. 8am.

Monday September 26

Warm up

WOD

“DT”
5 rounds for time of:
12 Deadlifts (Men 155 lbs, Women 105 lbs)
9 Hang power cleans, (Men 155 lbs, Women 105 lbs)
6 Push jerks, (Men 155 lbs, Women 105 lbs)

Sweat  Angel

Enjoy rest day!!

Saturday September24

Warm up


WOD  Filtly Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

This will be a team WOD so come help out your team.