Thursday, March 26, 2015

25th March 2015 by Mike

imageJoin us Sunday following the 9am class for a little spring clean of the box!!! We will fire up the grills!!!!

For those of you who are still not registered for The Berkshire Battle – sign up!!!!! We need to start finalizing our count, get heats ready, etc.

W.O.D.

20 minute amrap

20 ring row

20 back extensions

20 double Unders

20 overhead squats 45#/35#

Wednesday, March 25, 2015

24th March 2015 by Mike

W.O.D.

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21 minutes

3 Goats!

Announcement for The Berkshire Battle!

WOD #3

Fran Ladder

8 Min AMRAP

Partner A then B: 3 Thrusters 3 Pullups

Partner A then B: 6 Thrusters 6 Pullups

Partner A then B: 9 Thrusters 9 Pullups

Partner A then B: 12 Thrusters 12 Pullups

Partner A then B: 15 Thrusters 15 Pullups

Etc. adding 3′s each time

 

Rx: (95#/65#) Chest to Bar Pullups

Scaled: (75#/45#) Chin over Bar Jumping Pullups

Masters: (95#/65#) Chin over Bar Pullups

 

STANDARDS:

    -One athlete is working at a time for this workout

-Athlete’s must change once the working athlete has completed the working set

-Athlete’s may not perform their partners designated work

 

Tuesday, March 24, 2015

23rd March 2015 by Mike

imageHappiest of Birthdays to Coach Johnny P. “You look fabulous!” Have a great day!!!!!! For everyone’s listening pleasure for JP!  http://youtu.be/3T1c7GkzRQQ this song will never be the same. :)

Berkshire Battle News

Volunteer Meeting today – 10 am and Wednesday at 7pm.

W.O.D.

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift.

 

Monday, March 23, 2015

22nd March 2015 by Mike

W.O.D.

Please do not forget to put your scores in for 15.4……!!!!!!

Crain

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

 

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Sunday, March 22, 2015

21st March 2015 by Mike

Happy Belated Birthday to Mike Lenfest!! Hope it was a great one!

Happy Birthday today to our Yoga teacher Cathy! Have a wonderful day!

The Berkshire Battle updates!  Please register asap so we have a full count of teams.   There will be a meeting for all volunteer and judges this Wednesday at 10am and Thursday at 7pm. Shawn is our chief in charge of volunteers/judges for the big day!!! Please let us know if you cannot make one of these meetings! Thanks!

W.O.D.

Teams of 2, alternating each round

7 minute amrap

7 med ball cleans 20/14#

7 push ups

rest 3 minutes

7 minute amrap

7 chest 2 bar pull ups

7 Burpee box jumps