“JT”
21-15-9
HSPU
Ring Dips
Pushups
For Time:

Or Open WOD 12.2
10 Minutes to Complete as many Reps.
30 Snatches 75/45
30 Snatches 135/75
30 Snatches 165/100
30 Snatches 210/120

“This world ain’t saving itself.” -GI JOE

“Skill”
HSPU

AMRAP 15 Minutes:
30 Double Unders
15 Deadlifts 225/155
200 Meter Sprint

Great job tonight! We have alot of new faces at the gym Love It..

“rhythm, balance, patience!” “a calm mindset, a focus on the feel, rather than the outcome!” olympic weightlifting -Coach B
Love this quote so true….

Split/Push Jerk
2-2-2-2-2

4 Rounds
15 Hang Power Cleans 135/95
15 Burpees
For Time:

“The only way you EARN the right to expect things from others is by doing those same things yourself!” walk the talk -Coach B.

3 Rounds
40 Wallballs 20/14
30 Sumo Deadlift Highpull 75/55
20 Box Jumps 24/20
10 Pullups
For Time:

“Team WOD”
4 Minute Each Station
Prowler Push 140/90
Double Unders

Toes to Bar
WallBalls 20/14

Burpees
Rope Climb

Kettlebell Swing 70/53

Calorie Row

Deadlift
We will go over details in the am

Free WOD Saturday bring a friend!

Friday Open Gym….. End the week on a good note and do something fun Yes you can do the Open WOD.

Failure can bring some of the toughest questions of all. If you answer them honestly, you may learn more from failure than success. -Lombardi

I often wonder why I keep doing this to myself, every morning feeling like a truck hit me, I look at my hands and they are in shambles, it hurts to walk upstairs and even get up off a chair…but everyday I keep coming back to test myself and see what my body can actually do and once it’s over the feeling of accomplishment takes over and all that pain goes away and I’ll be back again to do it again tomorrow.
-John Henikman

So I did not see this coming…. BURPEES! It’s not to late to register for the Open. $20 gets you in and you can do the WOD’s at your home gym…. You will have the opportunity to do the Open WOD on Thursday night, Friday and Saturday. You must have a Judge which will consist of Jenn, Regan, Kee Kee, and anybody else that would like to help out. We will go over rules and regulations as my butt is on the line…

CrossFit Games Open 12.1
As many reps as possible in 7 Minutes:
Burpees

OR
21-15-9
Deadlift 225/155
OHS 135/95
For Time:

Awesome work on “Cindy” you all look like PROS! Love it…. It’s not to late to register for the Open.

5 Rounds
3 Deadlifts
3 Hang Power Cleans
Rest as needed
The 3 Deadlifts and 3 Hang Power Cleans must be done together without the hands coming off of the bar. Continue to add weight to the bar as you progress… 5 Burpee penalty if hands come off the bar during the set!

If you feel you must: “Optional”
“Annie”
50-40-30-20-10
Double Unders
Situps
For Time:

Thank you to everybody that came and shopped at lululemon There’s nothing like retail therapy!

“Cindy”
AMRAP 20 Minutes:
5 Pullups
10 Pushups
15 Squats

That dang Prowler seems to cause alot of discomfort Fringin thing!

lululemon comes today Get ready to shop ladies….