WOD 5.31.11 Tuesday

8 x 3 Back Squat @ 70% 1RM
– rest 60 sec between sets

For time:
75#/55# Sumo deadlift high pull, 35 reps
15 Box jumps, 30″/24″
Sumo deadlift high pull, 25 reps
25 Box jumps
Sumo deadlift high pull, 15 reps
35 Box jumps

post load from back squat and metcon time to comments

The Grand Canyon

HERO WOD 5.30.11 Monday

Monday (Memorial Day) Class Schedule:
10 am Hero WOD
1 pm Hero WOD

“Rankel”

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

post rounds completed to comments

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.


WOD 5.29.11 Sunday

Sunday Class Schedule:
9 am Open Gym
1 pm Open Gym

Monday (Memorial Day) Class Schedule:
10 am WOD
– Childcare is available
1 pm WOD

WOD 5.28.11 Saturday

Saturday Class Schedule:
9 am On-Ramp Class and Open Gym
10 am Team WOD