The return of Annie!

Today's Workout:

"Annie"
50-40-30-20-10
Double unders
Situps

Enjoy!!!

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Tuesday Aug 30th

this is Old School

Three for Tuesday

Every Minute On the Minute
for 8 minutes
3 Split Cleans @ 70% of 1RM
     then...
               Using same weight
3min AMRAP of:
3 DeadLifts
3 Power cleans
3 Front Squats

Rest exactly 5 min and repeat 3 min AMRAP

"Do not believe in anything simply because you have heard it. Do not believe in anything simply because it is spoken and rumored by many. Do not believe in anything simply because it is found written in your religious books. Do not believe in anything merely on the authority of your teachers and elders. Do not believe in traditions because they have been handed down for many generations. But after observation and analysis, when you find that anything agrees with reason and is conducive to the good and benefit of one and all, then accept it and live up to it." ~Buddha

Monday Aug 29th

The Warm up:
400m Run
30 Sec Dead Hang Stretch
5 Sun Salutations
5 Back Bends


The WORK:
Buy in:
50 Over Head Lunges

5 Rounds:
20 Med Ball Sit Ups 
5  Snatches 95/65

Cash Out:
 200 Mason Twists

"Life itself is neither a good nor an evil: life is where good or evil find a place, depending on how you make it for them."- Seneca
OK the Storm is over, lets get back to training. Major props to everyone who made it out for the WOD on Sunday.

Sunday Aug 29th

Sunday WOD will GO
 as Scheduled 11AM

1 Round of Barbara:
20 Pullups
30 push ups
40 Sit ups
50 Air Squats

then:
3 Rounds
15 DL @ BW
20 KB Clean and Jerks (10 per arm)

Anyone can come: if we don't have power we will do something outside.

Irene

Saturday WOD has been Canceled due to Irene being uncooperative.

Sunday's WOD will go down as scheduled. If neccessary we will move it later in the day. As soon as we know something it will be posted.
Stay safe and dry. Take a rest day.

Friday 26th Aug

 "Here comes the man they call Hurricane"
- Bob Dylan

 a little something like this

1: Max time Dead Hang L-sit x 3

2:  Floor Press 5-5-5-5-5

3: Max Rounds in 5 Minutes
     5 Burpee Box Jumps
     5 Burpee Pullups

The 1pm Class will go as scheduled. Any Schedule change will be placed here as soon as possible.

Thursday Aug 25th

Get Out!

5- 50m Sprints
2min Rest between Sprints
then...

5 Rounds for Time
5 Push Jerk (135/85)
30 Kettle Bell Swings (1.5/1)

Don't forget. There will no longer be a Thursday 1pm class. See you at 4:30, 5:30 or talk to your
coach

"Freedom is never given freely by the oppressor. It must be demanded by the oppressed" -Martin Luther King Jr.