"Fran"
21-15-9
thrusters 95/65
pull ups

SCHEDULE CHANGE--SUMMER HOURS

For the summer, our hours will be:

Morning 5-6
Mid-morning 8-10

Evening 6-8

No kids classes.

Thanks!

Oh--only two weeks left in our challenge.  Keep working on those goals and be strong!!

We will be working out tomorrow at 4pm.  See you there!

3-3-3-2-2-1
front squat for max weight

Then...

12-9-6-3
clean and jerk 135/95
toes to bar

4 minute AMRAP
20 burpees to target
max reps double unders
rest 2 minutes

4 minute AMRAP
20 burpees to target
max reps box jump overs
rest 2 minutes

4 minute AMRAP
20 burpees to target
max reps calories on rower
rest 2 minutes

4 minute AMRAP
20 burpees to target
max reps wall walks

4 separate scores

"Annie"
50-40-30-20-10
Double unders
Sit ups

20 kettlebell swings 70/53

15 wall balls 20/14

10 deadlifts 225/185

4 rounds

We will be at the gym tomorrow, Saturday the 23rd at 10:00 a.m. for anyone who wants to workout.  Here's the workout.  This workout can be a partner workout if you choose.

Run 1 mile
50 Overhead squats 95/65
100 GHD Situps
150 Double Unders
50 Sumo deadlift high pulls 95/65
100 Box jump overs 24/20.

30 minute time cap

Run 200 m
30 kettlebell swings 53/35
10 toes to bar
Run 200 m
20 kettlebell swings
10 toes to bar
Run 200 m
10 kettlebell swings
Toes to bar
Rest 5 minutes
Repeat

15 sumo deadlift high pulls 75/55
30 burpees
400 m run
 3 rounds

800 m run
25 front squats 135/95
50 abmat sit ups
50 double unders
25 power cleans 135/95
50 box jump overs 24/20

21 thrusters 95/65
5 rope climbs
15 thrusters
4 rope climbs
9 thrusters
3 rope climbs

10 chest to bar pull ups
10 ring dips
20 deadlift 225/185
30 box jump overs
40 kettle bell swings 53/35
50 double unders
50 calorie row

75 double unders
50 wall balls 20/15
25 burpees
50 wall balls
75 double unders

1 round for time

Complete as many rounds and reps as possible in 15 minutes of:
1 Power Clean (135/95 lbs)
1 Front Squat (135/95 lbs)
1 Shoulder to Overhead (135/95 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

4 ring dips
8 hand stand push ups
12 chest to bars
16 alternating pistols
40 double unders

3 rounds for time

25 wall balls 20/15
10 ghd sit ups
6 rounds
12 minute time cap

400 m run
10 deadlifts (225/185)
20 box jumps 24/20
30 pull ups
400 m run

rest 5 minutes between rounds

2 rounds

"Randy"
75 snatches 75/45

100 double unders
50 wall balls 20/15
40 pull ups
30 burpees
20 kettlebell swings 70/53

Answers to frequently asked challenge questions:
1) one point a day for exercise.  You can work out four times a day, still one point.
2) don't work out four times a day and don't work out 7 days a week.  Your body needs to rest!
3) paleo.
4) keep track of where your points are coming from on your calendar.  Perhaps write an s for sleep, an n for nutrition  or p for paleo, and an e for exercise or a w for wod.  Whatever, just make it clear where your points came from.
5) paleo.
6)  do the partner wod any time this week.  With your partner.
7) money is due today.
8) paleo.
9)  sleep doesn't have to be consecutive.
10) paleo.
11) remember to measure and set your goals.  Make sure your partner knows your goals so s/he can support and encourage!

I will be at the gym tonight, collecting money and answering any other questions. :)

"Diane"
21-15-9
deadlifts 225/185
handstand push ups

12 chest to bar pull ups
12 burpee box jumps 24/20
24 double unders

5 rounds

21-15-9
Calorie row
Thrusters 95/65