Skill work (all levels)

strict pull ups x 10

**if you can do 3+ strict pull ups, add weight

Level 1/2

"Helen"

run 400 m

21 kettlebell swings 53/35

12 pull ups

3 rounds for time

**level one will scale kb weight and  pull ups as needed

Skill Work (all levels)
Push press
3X3

Jerk
3X3

Then--
time starts here

Level 1:
9-7-5
burpees
pull ups
push press

Level 2:
9-7-5
burpee pull up
squat snatch

Then--
All levels
200 m farmer carry 70/40 each hand--walk, don't run!
200 m lunge
800 m run

time ends here

Level 1

100 wall balls 15/10 to a 9 foot target

every 10 reps, stop and do 

5 knees to elbow or abmat sit ups

Level 2

100 wall balls 25/20 to a 10 foot target

every 10 reps, stop and do 

5 toes to bar

Skill work (all levels)
every 2 minutes on the minute (E2MOM) for 8 minutes (4 sets)
minute 0:00 = 2 reps at 60%  of 1RM
minute 2:00 = 2 reps at 70%
minute 4:00 = 1 rep at 80%
minute 6:00 = 1 rep at 85-90%

**If you don't know your 1RM, start conservatively and move up slowly

Metcon:
Level 1:
4 rounds
run 200 m
11 dumbbell burpee deadlifts 30/20
(this is 1/2 of a "hero wod" called 'Tumilson')

Level 2:
'Tumilson'
8 rounds
run 200 m
11 dumbbell burpee deadlifts 60/40

Level 1:
90 singles
then
30-20-10
dumbbell push press 15/10
lunges
abmat situps

Level 2:
400 m run/row
then
60-40-20
push press 95/65
abmat situps
front rack walking lunges 95/65

Level 1:
run 200 m
7 burpees
rest 2 minutes
3 rounds

Level 2:
16 min AMRAP
run 400m
10 clean and jerk 185/120
run 400 m
6 clean and jerk 215/135
runn 400 m
2 clean and jerk 245/155
max double unders

score is # of double unders
**scale c&j to 70/80/90% of 1RM

Hey guys,

As you know, we are starting a lifestyle challenge this week.  We also have some new members coming to the gym, and some friends who we haven't seen for a while.  Please take the time to welcome them.  We will have two workouts posted for the next few weeks.  The Level 1 WOD will be for the beginner, and the level 2 WOD will be for the more experienced athlete.  If you've been training with us, you know which WOD you should be doing.  If you're unsure, ask one of the trainers.  

This lifestyle challenge should be an opportunity to try something that you haven't tried before.  If you haven't tried eating strictly Paleo, try it for six weeks.  I promise that you will feel better, and perform better.  It's amazing how much better our bodies perform when we fuel them correctly.  Good luck on the lifestyle challenge.  Challenge yourself to try something that you wouldn't have tried before.  After all, it's only 6 weeks.  

Level 1 WOD 

500 meter row

40 air squats

30 situps

20 pushups

10 pullups

Level 2 WOD

12 minutes :

5-5-5 back squat

3-2-1 Push jerk

Then:

30-25-20

overhead squat  95/65

burpee box jumps 24/20

between each round: Do 50 double unders.

I'll be at the gym at 8 in the morning....

Partner workout

Time starts here

Both partners must complete
"Sally up-Sally down @ 115/75"
for every rep of "Sally" not performed, 5 bar over burpee penalty
That is the buy-in
Neither partner may start the following portion of the workout until both partners have completed "Sally" and/or the burpee penalty

Partners may partion these reps however they please:
100 double unders
90 kb swings 53/35#
80 deadlifts 115/75#
70 box jumps 20"
60 wall balls 25/20# to the 10'/9'
50 hand release push ups
40 abmat sit ups
30 pull ups
20 power clean 115/75#
10 snatch 115/75#

then both partners:
run 800 m

Time does not stop unitl both cross the finish line

Gym hours in the evening will remain 6-8 until the heat subsides:)

EMOM--21minutes (7rounds)
minute 1= 6 burpees+6 chest to bar pullups
minute 2= 8 push presses 95/65
minute 3= 10 walking lunges with kettlebells   53/35

For Time:
21-15-9
Deadlifts (135/95)
Box Jumps (24/20)

Rest 3 Mins

9-6-3
Deadlifts (225/155)
Box Jumps (24/20)

Rest 2 Mins

3-2-1
Deadlifts (315/205)
Box Jumps (24/20)

5-3-1-1

front squat for 1 rep max

5-3-1-1

weighted pull up for 1 rep max

run 200 m

8 chest to bar pull ups

8 ring dips

8 lunges

25 double unders

5 rounds

Sorry guys and gals!  I totally forgot to let you know that we will be open from 5:30-7:30 in the evening now that school has started.  Apologies:(

"DT"
5 rounds for time
12 deadlifts 155/115
9 hang power cleans 155/115
6 push jerk 155/155

I will be at the gym at 8 a.m. Saturday. Come join me!

20 nose to wall shoulder taps
then
4 rounds
400 m run
25 air squats
25 sit ups
25 push ups
10 pull ups
then
20 nose to wall shoulder taps

all for time

"Grace"
30 clean and jerks 135/95

50 lunges
40 abmat sit ups
30 kettle bell swings 70/53
20 push presses 115/75
10 knees to elbow
20 thrusters 115/75
30 goblet squats 70/53
40 push ups
50 air squats

One round for time

400 m run
12 wall balls 20/14
12 pull ups
400 m run
9 wall balls
9 pull ups
400 m run
6 wall balls
6 pull ups

for time

**make every effort to perform the wall balls and pull ups unbroken

20 minutes to establish a 1-RM clean....
then....
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs)
10 Burpees Over the Barbell

BBQ tonight at 7!
Please bring your family and help us celebrate two years of fitness.
Bring a side dish or dessert, we'll bring the meat and water to drink.

*****Jesse and I realized yesterday that all our camp chairs and folding tables are conveniently located in Salina.  So, if any of you can bring tables and especially chairs, please do.

THANKS a million!!!

500 m row
40 double unders
30 sit ups
20 push ups
10 pull ups
50 air squats
10 pull ups
20 push ups
30 sit ups
40 double unders
500 m row

2 rounds for time

800 m run buy in

3 rounds
10 sumo deadlift high pulls 75/45
15 box jumps 24/20
20 push presses 75/45

Then
800 m run buy out

All for time

15-20 minutes to work on squat cleans.

This is not necessarily a 1-rep max, although it could be.  The purpose here is to work on mechanics and form.  Do not do a clean then a squat, do a squat clean--catch the clean in a squat position.  This is a good video to watch:  http://youtu.be/7j1PGrIF3xo

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

BBQ

We will be celebrating two years of woding this Saturday, the 8th at 7 p.m.  Please bring a side dish or dessert.  We will provide the meat and water to drink.  Bring your family and come join us at the gym for some good food and good friends.

80 Double unders
40 Wall balls 20/14
20 Toes to bar
10 Burpees

2 rounds for time

Either before or after this EMOM, row 1000 meters for time

EMOM for 14 minutes
even minutes:
3 Power Cleans
6 Front Squats

odd minutes:
6 Push Jerks
3 Split Jerks

all weights are 135/95 (do the same weight for all movements--don't set up multiple bars)
EMOM is reported as yes/no