New Batch Of Newbies! Fri, July 15
What an awesome group of Basics graduates we’re celebrating this week! Please welcome these guys to the box!From left: C.J. (Monica’s husband,) Marlena, Deborah, Emily, Guus, Diana, Christie and Jason.
Clean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2 Clean Pull – 80% x 5 x 3 Back Squat – 75% x 5 x 3 WOD: for time; 100m sprint (to street drain and back) 100 feet walking lunges (bodyweight only) 10 power cleans (from floor to racked position) 200m sprint (end of covered parking and back) 200 feet walking lunges 10 power cleans 100m sprint 100 feet walking lunges 10 power cleansDog Days of Summer. Thur, July 14
As the days heat up, more and more peeps are showing up at 6:00 AM. Lucy just naps more often.
Warm Up! Back to the whiteboard! For those of you familiar with our standard warm up protocol feel free to get started as soon as you walk into the box. For those who haven’t done the “pick one” program, ask a coach for help.
WOD: AMRAP 16 minutes
20 double unders
10 box jumps
5 push press (from rack or floor)
Aloha Linda! Wed, July 13
It is so great to see Linda in the box! Linda and “us” go way back… to the track days! Thanks for doing the commute upcountry, Linda. So great to have you. You’ll be topping the charts in no time!
More Snatch Practice!
Halting Snatch Deadlift + Mid-Hang Snatch – 70% x 2 x 5
Snatch Deadlift – 100% x 5 x 3
Muscle Snatch + snatch balance + OHS – 5 x 3
Push Press + Jerk – 60% x 2 x 3
WOD: 3 rounds for time
800m run
30 KB swings
15 deadlifts