Month: October 2012

10.22.12 Monday

Strength: Deadlifts Cash Out 200 m run 7 Deadlifts 275/185 21 pull-ups 200 m run 5 Deadlifts 275/185 15 pull-ups 200 m run 3 Deadlifts 275/185 9 pull-ups

10.21.12 Sunday

Open Gym 1pm-3pm

10.20.12 Saturday

Barbells for Boobs Fundraiser 9am-noon $15 donation Teams of two will complete the following: “Helen” 3 rounds of 400 m run 21 KB Swings 53/35 12 pull-ups “Grace” 30 clean and jerks 135/95 No open gym/WOD class or baseline

10.19.12

Strength: power cleans Cash Out 5 rounds 400 m run 5 deadlifts 135/95 5 hang power clean 135/95 5 jerks 135/95 30 K2C (25 min cap)

10.18.12 Thursday

AMRAP in 15 mins 10 Snatches 95/65 20 Wall balls 20/14 30 V-ups 40 Supermans

10.17.12 Wednesday

Strength: back squats Cash Out 10 Power Cleans 155/105 15 Box jumps 24/20 800 m run 10 Power Cleans 155/105 15 Box Jumps 24/20 800 m run 10 Power Cleans 155/105 15 Box Jumps 24/20

10.16.12 Tuesday

Strength: shoulder press Cash Out AMRAP in 10 min 21 DU’s 7 pull-ups 7 T2B 7 jerks 135/95

10.15.12 Monday

Strength: Deadlifts “Sugar Daddy” 200 m run 21 Deadlifts 225/155 21 push-up releases 200 m run 15 Deadlifts 225/155 15 push-up releases 200 m run 9 Deadlifts 225/155 9 push-ups releases

10.13.12 Saturday

Saturday’s Schedule: 9am Open Gym 10am WOD Class 11am Foundations/Free Baseline Sunday’s Schedule: 1pm-2pm Open Gym Taking donations for “Barbells for Boobs”

10.12.12 Friday

Strength: power cleans Cash Out 3 rounds for time 400 m run 21 goblet squats 25/45 12 pull-ups Then finish w/ 20 clean and jerks 135/95

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