11/22/14

REGULAR SCHEDULE
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WARM UP
Bruce’s Choice

WOD
“Team Kalsu”
In teams of 2
EMOTM for 20 Min
5 Burpees (both partners)
100 Thrusters each (one partner works at a time)
At the top of the minute both partners will do 5 burpees, in the remaining time do thrusters with only one partner working at a time. Goal is 100 Thrusters EACH.

L1 45/30 No Push-up Burpee
L2 75/55
L3 115/75

11/21/14

STRENGTH CLASS TODAY @4:00

GOOD LUCK HOLLY!!!

Our very own Holly McCall is in Las Vegas competing in the WABDL (World Bench Press and Dead Lift Championship). She will be lifting today (Friday 11/21) around 5:15pm and is hoping to set a new record for the state of Utah. Holly we are so proud of you and all of your hard work!! For anyone who is interested you can stream live footage on the following link: 

http://www.mainstreamnetwork.com/watch/viewer.asp?station=mssports10351468_10203403383503908_5522165845219806945_n

WARM UP

3 Rounds:
250 Meter Row
5 Inch Worm
10 Ring Rows
15 Banded Good Mornings
20 Squats

STRENGTH

In as few sets as possible:
30 Strict or weighted Chin-ups

WOD

For time:
Buy in: 800 Meter Run

10 Rounds:
10 Deadlifts
15 Push-ups

Cash out: 800 Meter Run

L1-65/45
L2-95/65
L3-135/95
Scale push-ups as needed

11/20/14

OPEN GYM TODAY ALL CLASSES

WARM UP
Athlete Choice

SKILL/STRENGTH
EMOTM for 5
1-2 Rope Climbs
OR
EMOTM for 5
3-5 Muscle-ups or Bar Muscle-ups

WOD
500m row
50 Double Unders
50 Sit-ups
400m row
40 Double Unders
40 Sit-ups
300m row
30 Double Unders
30 Sit-ups
200m row
20 Double Unders
20 Sit-ups
100m row
10 Double Unders
10 Sit-ups

11/19/14

This reminds me of a certain someone at our box who has a pretty awesome lifting face, any guesses?

This reminds me of a certain someone at our box who has a pretty awesome lifting face, any guesses?

WARM UP

500 Meter Row
CFWU
3×10

STRENGTH

3×3
Turkish Get-up

WOD

At 3-2-1 go:
21-15-9
Power Snatch
Toes to Bar

L1 45/35, Laying toes to rack
L2 65/45, Hanging Knees to 90
L3 75/55, Toes to Bar

At the 7:00

21-15-9
Calorie Row
Dynamic Push-ups

L1 Strict Push-ups on knees
L2 Strict Push-ups
L3 Dynamic Push-ups

At the 14:00

21-15-9
Box Jump Overs
Russian KB Swings

L1 Step up over the box 24/20, KB 35/25
L2 Jump up step off on other side of box 24/20, KB 50/35
L3 Jump all the way over the box 24/20, KB 70/50

Clock Stops @21:00