WOD 10.31.12 Wednesday

Happy Halloween!

High Bar Back Squat
1 x 5 (60%)
1 x 5 (70%)
2 x 5 (75%)

“Freddy’s Revenge”
5 rounds for time of:
5 Shoulder to overhead (from rack) 185/135
10 Burpees

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WOD 10.30.12 Tuesday

Please note the Olympic Weightlifting class is now held on Wednesdays at 530 pm.

3 x 10 Good Mornings
3 x 20 Hip Extensions
3 x 20 GHD sit-ups

20 min EMOM
Odd: 30 meter Butcher, 350#/260#
Even: 3 Weighted Pull-ups

WOD 10.29.12 Monday

We have made several important changes to our class schedule.  Please be sure to check them out in the schedule section.  Everyone is doing great on the Paleo Challenge!  I have heard of some big losses.   Many teams are down 20+ lbs.  

Front squat
1 x 5 (60%)
1 x 5 (70%)
2 x 5 (75%)

Press
1 x 5 (60%)
1 x 5 (70%)
2 x 5 (75%)

10 min amrap
10 Wallball 20#/14#
10 T2B

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WOD 10.27.12 Saturday

We will have childcare at the 9 am Open Gym/On-Ramp Class.

Saturday Class Schedule:
730 am Competitor Class
9 am Open Gym and On-Ramp Class