Friday March 30

Warm up

Deadlifts
3-3-3-3

"Michael"
3 Rounds for time
800 meter run
50 sit ups
50 Back extension.

Bonus

Thursday March 29

Warm up

7 min AMRAP

30 Thrusters 45/65
30 Thrusters 65/95
30 Thrusters 95/115
As many reps as possible with time remaining 115/135.

3 min AMRAP
Double Unders

Bonus

Wednesday March 28

Warm up

Overhead Squats
5-5-5

WOD
Run 400 Meters
20 Box jumps
30 Kettle bell swings
40 Wall Balls
50 Lunges
Run 400 meters

Bonus

Tuesdsay March 27

Warm up

Shoulder Press
2-2-2-2

"Tabata"
20 seconds of work followed by 10 seconds of rest for 8 rounds of the following exercises
Pull ups
Push ups
Sit ups
Squats

Bonus:

Our next 30 days of our look better in a swim suit challenge starts Monday.

Monday march 26

Warm up

Power snatch
3-3-3-3


5 rounds for time
5 cleans
7 front squats
10 push jerks

Bonus

Friday March 23

Warm up

Front Squat
1-1-1-1

7 min AMRAP
3 Thrusters 100/65
3 Chest to bar Pull ups
6 Thrusters
6 Pull ups
9 Thrusters
9 Pull ups
12 Thrusters
12 Pullups
And so on for the 7 mins increasing by 3 each time.

Bonus

Note there are no Friday night classes or Saturday morning. 

Thursday March 22

Warm up

Push Press
3-3-2-2-1-1

3 Rounds for time
40 lunges
2o push up
10 Ball cleans

Bonus

Wednesday march 21

Warm up

Deadlifts
1-1-1-1-1

2mins of sit ups

Back squats
1-1-1-1-1

2 mins of back extensions

Bonus

No Friday night or Saturday classes.

Tuesday March 20

Warm up

Hang Power Cleans
3-3-3-3-3

7 Rounds for time of:
10 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
10 Ring dips or dips on box.

Bonus

Monday March 19

Warm up

Power Snatch
3-3-2-2-1-1

Dirty Thirty
30 reps of the following
Box jumps
Jumping Pull ups
Kettlebell swings
Walking Lunges
Knees to elbows
Push Press 75/55
Back extensions
Wall balls
Burpees
Double Unders

Bonus

Friday March 16

Warm up

Front Squat
1-1-1-1-1

12 Min AMRAP
As many Rounds or Reps of
150 Wall Balls
90 Double Unders
30 Muscle ups

Bonus

Thursday March 15

Warm up

 Cleans
3-3-3-3

Run 200 meters Backwards

Split Jerks
3-3-3-3

Max Height on Box Jumps.

Bonus:

Wednesday March 14

Warm up

Shoulder Press
10 mins to get you 1 rep max.

WOD
This was the workout #4 last year.

Womens weight is 95# RX.
Remember we no longer have a 7:30 pm class on Wednesday nights just open gym time.

Tuesday March 13

Warm up

Overhead Squats
2-2-2-2-2

WOD
3 rounds for time
200 meter run
21 Wall balls
200 meter run
21 Hang Power Cleans

Bonus

Monday March 12

Warm up

Thrusters
1-1-1-1

WOD
"Debbie's Choice"
7 Rounds for time
10 Deadlifts
20 Kettlebell swings
30 Sit ups

Happy Birthday Debbie!!!!!
A few changes to the schedule.  Our 8:30 pm is class has been changed to 7:30pm.  It will be offered. Monday, Tuesday and Thursday Night. 
Today there will be no open gym.

And we now are offering a free workout on Saturdays @ 9:00.  So if you have a friends interested this is a great time to have them come try it out.  We are no longer offering a week free.

March 10 Saturday

Pg track was so fun. Thanks for the good turn out. Sorry Heleen for the miscommunication.

Friday March 9

Warm up

Back Squat
3-3-3-3

18 min AMRAP
15 Box jumps 24/20inch
12 Push Press 115/75
Toes to bar.

Bonus.

Starting next week our 8:30 pm class will be at 7:30 pm.  We will no longer offer a Wednesday night class. Just open gym time. 

Good luck Jer and Ernie!!!!
http://enhanced-life.blogspot.com/2011/10/10-tips-for-eliminating-sugar-from-your.html
An article for those who are eliminating sugar.

Thursday March 8

Warm up

Push Press
3-3-3


50 situps
25-sumo deadlift high pulls
25-push ups
50-sit ups
20-sumo 's
20- push ups
50-sit ups
15 sumo's
15 Push ups
50 sit ups
10 sumo's
10 push ups

Bonus.
http://www.livestrong.com/article/195958-benefits-of-a-no-sugar-diet/  How is the no sugar going?  I have had a few contributions to the pot. 
We will be having a zone/paleo class.  I am thinking about maybe a tueday night.  Sign up at the gym if you are interested.  I won't do it unless there is interest.  Just a little hint.  Zone/Paleo has alot to do with our challenge for April.
Saturday 9:00 @ the Pleasant Grove Track for "Griff".  Families are invited.

Wednesday March 7

Warm up

5 min AMRAP
Squat Clean and Jerks  165/110.

This was a workout from sectionals last year.   The Squat Clean counts as 1 rep and the Jerk counts as a second, so you may receive 2 points per movement.
If you are scaling please pick a weight that is challenging for you.

Deadlifts
1-1-1-1-1-1-1

Bonus:
http://vimeo.com/22229487 check out some awesome ladies doing this wod.

Tuesday March 6

Warm up


2 squat snatch every minute for 10 minutes

21-15-9
Kettle bell swings
Thrusters


Bonus

Monday March 5

Warm up and Roll out.

Front Squat
3-3-3-3-3

WOD
3 rounds for time
Run 400 meters
20 Wall balls
10 Pull ups

Bonus

Saturday march 3

Workout at track is postponed to next week. See ya at 9:00 at the gym.

Friday March 2

Warm up and roll out.

Shoulder press
3-3-3-3

100 thrusters for time
Or
Open WOD 12-2
10 min Amrap
30 snatch's 45/75
30 snatch's 75/135
30 snatch's 100/165
As many reps as possible 210/120.

If your not competing in the games you can do clean and jerks.

Bonus