Friday September 30,2011

Warm Up: “Grace” 75% RX SWOD: Deadlift 75, 80, 85% Met-Con: “Welbourn” 9-6-3 rep rounds of: Deadlifts (315, 225)  Strict pullups ( max effort! no pez dispenser! look straight ahead and pull hard! you do not have to get your chin over the bar...

Wednesday September 28, 2011

There is NO 730 PM class tonight!!!!!!!!!!! TRIBE!!!!!!!!!!!!!  Also,one of our brightest stars is leaving the box this week! Thursday will be Joe’s last day at the box! Come WOD with him thursday night for his favorite WOD “Helen” and join us after...

Tuesday September 27, 2011

Warm up: 10 minute Flight simulator SWOD: Overhead Squat 5-5-5 @75, 80, 85% –or– three sets of  5 reps with increasing weights Met-con: “Beetlejuice” 5 rounds for time of: Squat snatch 65 pounds, 1 rep Overhead squat 65 pounds, 10 reps Squat...

Monday September 26, 2011

Warm Up: “Grace” @25% rx SWOD: Back Squat 5-5-5 @ 75%, 80%, 85% Front Squat 3 sets of max reps at any weight from the back squat sets Met_Con: 21-15-12-9-6- and 3 reps, for time, of: Pull-ups Back Squat 95, 75 pounds Push press 95, 75 pounds...