6 rounds for time:  box jumps (24/20), CTB pull-ups, weighted and anchored sit-up with extended arms (15/10k arms are locked out throughout sit-up).  Rounds 1, 3, and 5 you do 20 reps of each movement, rounds 2, 4, and 6 you do 5 reps of each movement.

Beginners:  6 rounds for time of box jumps (20), pull-ups, Anchored Sit ups.  Round 1, 3, and 5 you do 20 reps of each movement, rounds 2, 4, and 6 you do 5 reps of each movement.

[youtube=http://www.youtube.com/watch?v=tX5RxSUF9lQ]

Hockey game starts at 7 pm on Saturday.  Pick up your tickets at will-call.  If you have not paid for your tickets yet please do so ASAP.

The hat order sheet has disappeared so if you ordered a hat please write your name on the new sheet by Friday.

LAST CALL FOR HOCKEY TICKETS! IF YOUHAVE NOT PUT IN YOUR NAME AND GIVEN MONEY YOU MUST DO SO TODAY.

Back Squats/Front Squats 5×1 @ 100%

Beginners: Back Squats/Front Squats 5×5.

Athlete of the Week-Amy Becker

Athlete Of The Week Amy

Ladies!  We are able to get the original color that we wanted in the hoodies if we place our order tomorrow.  They will be heather gray instead of the dark gray.  If you have objections let me know but otherwise that is the color we are going to get.  If you have not yet written your name down and want one just let me know by noon tomorrow so no one gets left out.  Thanks:)

Hat orders are due on Tuesday!

Snatch 5×1 @ 100% Then, AMRAP 15 Stations 1min per station. HSPU, 20″BJ, Anchored situps, 40K Dead Lift, Chest to Bar Pull Ups, Diamond Push Ups,  Wall Balls (14/20), Rope Climps, Double Unders, Pistol Squats, Muscle Ups, Burpees, Lunges, 55/35#KB Swings, Back Ext. Refer to 4/9/2011

Beginners: Snatch 5×5 Then, AMRAP 15 Stations 1min per station. Wall Walks, 20″BJ, Anchored situps, 20K Dead Lift, Pull Ups, Push Ups,  Wall Balls (10), Double Unders, Air Squats, Bar Dips, Burpees, Lunges, 25/35#KB Swings, Back Ext.

[youtube=http://www.youtube.com/watch?v=4HMMEOw3sZM&list=UUyScSacXeBQaZTpnNTfsn1A&index=1&feature=plcp]

Competitors: Rest!

REST

Open at noon and need to be done by 1:30

Competitors:

Wod 1 – Danny AMRAP 20 Min. 30 Bj’s (20/24″), 30 Push Press (35/52), 30 Pull ups.

Wod 2 – Back Squat 3×3 @ 90%.

Wod 3 – 200 Double Unders, 150 Air Squats, 100 KB swings (55/35#), 50 TTB

THERE WILL BE NO ORGANIZED CLASSES TODAY. THE GYM WILL BE OPEN FOR “OPEN GYM” AT 6 AND CLOSE AT 8:30.

“Danny” AMRAP 20 Min. 30 Bj’s (20/24″), 30 Push Press (35/52), 30 Pull ups.

“Danny” AMRAP 20 Min. 20 Bj’s (12/20″), 20 Push Press (15/20), 20 Pull ups.

If you have not seen it, there is a sign-up sheet at the ‘front desk’ for stocking hats.  We will have our logo embroidered on the hats.  There are 3 different styles and many colors to choose from.  They will be between $13 and $17 depending on how many we order.

For the ladies (sorry guys):  we are going to order Lululemon Scuba Hoodies and have our logo embroidered on the sleeve.  They will be $108 plus the cost of embroidery.  There is a sign-up sheet for these as well.  If you are not sure what size to order there is a size 8 in the office that you can try on for some idea of sizing.

**PLEASE PLACE YOUR ORDER BY TUESDAY NEXT WEEK SO WE CAN GET THEM ORDERED!

https://www.google.com/accounts/ServiceLogin?service=wise&passive=true&go=true&continue=https://docs.google.com/document/d/19gX5dgJXlNbKnvERGAp9zkG-xceeGTOq1B_MDtvbwfA/edit?pref%3D2%26pli%3D1

Overhead Press 3×5 @ 85%. Then, 5-10-15-20 Burpee Hand Release Push Ups (strict) and KB Swings (55/70).

Beginners: Overhead Press 3×5. Then, 3-6-9-12 Burpee Hand Release Push Ups (strict) and KB Swings (25/35).

Competitors:

Rest, Box Jumps and muscle ups

REST

Competitors:

Wod 1 – Overhead Press 3×5 @ 85% then 2 max effort sets at 50% .

Wod 2 – 5-10-15-20 Burpee Hand Release Push Ups (strict) and KB Swings (55/70).

Wod 3 – AMRAP 8 Min. Ladder up from 1 rep till clock runs out: pull ups and C&J (80/55k).