Monday, May 2, 2016

1st May 2016 by Mike

W.O.D.

Back Squats
Week #5
90% of 1 rm + 10#
40% X 5
50% X 5
60% X 5
70% X 3
80% X 3
90% X 3 or MORE!
70% X 3
70% X 3
70% X 3

400 meters

Farmers Carry 1.5p/1p

The weakest are from deeply within the strongest of all natures.

Jase Wolf

Sunday, May 1, 2016

30th April 2016 by Mike

W.O.D.

Two Person Team
One partner does movement and snatch attempt, then other partner goes.
20 wallballs
1 snatch attempt
20 db step ups 20/35
1 snatch attempt
20 db thruster 20/35
1 snatch
20 burpees over bar
1 snatch
score is total score weight and time

Saturday, April 30, 2016

29th April 2016 by Mike

Coach Kristin’s mom,  Isabelle passed away this week. Our thoughts are with her and her family. Many have asked when the services are:

Visiting hours on Monday at Kelly Funeral home in Lee from 4-7

Funeral, Tuesday at St. Joseph’s Church in Stockbridge at 11

We will be closed on Tuesday for the noon time class to attend the funeral.

W.O.D.

“Cindy”
20 minute amrap
5 pull ups
10 push ups
15 air squats

Thursday, April 28, 2016

27th April 2016 by Mike

image

Help!!!!

On Saturday morning a set of car keys were taken by accident. Please check your gym bags, backpacks and car? Maybe one of you Saturday woders took home an extra set of keys!!! ???

Help us solve this mystery of the missing keys!

W.O.D.

21-18-15-12-9-6-3 reps for time of:
Double-unders
GHD sit-ups
185/105-lb. deadlifts

Wednesday, April 27, 2016

26th April 2016 by Mike

W.O.D.

Bench Press
90% of 1 rm + 10#
40% X 5
50% X 5
60% X 5
65% X 5
75% X 5
85% X 5 or MORE!!!
65% X 5
65% X 5
65% X 5

With a partner complete:
100 ring rows
100 push press 95#/65#