WOD 051013

Buy in-400m Row 25 ring rows 25 PVC thrusters 75 Double Unders

Wod- Hero Wod Daniel

50 Pull ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters 95/65
400m Run
50 Pull ups

Cash Out- 200 Double unders

Ryan and Josh will be doing some extensive mobility starting at the 4:30 class. If anyone is interested in learning some awesome stretches and making those sore muscles feel better...show up and learn some useful stretches.

WOD 050913

 

Buy in- 800m Run
60 sit ups
Burgener warm up

Wod- 3 rounds
30 toe to bar
21 Snatches 95/65

Cash out- Max Chin ups

WOD 050813

 

Buy in- 100 walking lunges

Wod- 3 minute Amrap
Max deadlifts 225/135
2 minute rest
3 minute Amrap
Max back squats 225/135

Cash out- 3rounds 1 minute handstands or handstand walk or handstand progressions.

Just a reminder about clients with kids. Around this time of year I just remind everyone that kids need to stay in the sandbox, on the trampoline, or in the tv room. Please do not let your kids run around in the parking lot, on foot or on a bike, they could get backed over. Please make sure the kids don't go up to my house. And kids need to stay out of the gym entirely.

WOD 050713

 

Buy in-25 med ball squat cleans

Wod- 21-15-9
Squat Cleans 85% of PR
Handstand Push Ups

Cash out- 20 Deadlifts 115/65
Welcome to The Box Pam and Josh!!

RJ



Buy in- 800m row 25 ring rows 25 push ups 400m run

Wod- Hero Wod RJ
 5 rounds
800m Run
5 Rope climb
50 Push ups

Cash out- 30 Bar Front Squats
Awesome party, Militants! Thank you for coming. I had fun
Tony got 2nd in the Strongman competition!!! Great job Tony. You did awesome.
If you haven't got your dues in, please do so.
Thank you.

Griff

Buy in: 200M Row, 200 Single Jumpropes, 200M Sprint
WOD:
2 Rounds
Run 800 M Forward
Run 400 M Backwards
Start from the blacktop and run to the end of the driveway.
Cashout: 800M Walk
Saturday, 5:30, PARTY!!!!! It's going to be so fun, Militants!!! BonFire, Food, WOD, BYOB. Smores. You name it. I'm providing the meat if you will sign up for something on the sign up sheet next to the cubbys.
Tony's strongman competition is on Saturday from 9 to 12:00. Come watch him throw around some heavy stuff.

Tyler

Buy in: 3 rounds 5 pull ups 5 ring dips 5 med ball squat cleans

Wod:
5 rounds
7 Muscle up
21 Sumo Deadlift High Pull

Cash out: 200m farmers walk 20 dumbbell curl 200m farmers walk 20 dumbbell curl
Please get your dues in. Thank you.