Monday

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.


MAX EFFORT/SKILL DEVELOPMENT

Snatch Balance x3

WOD

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.





IF YOU ARE INTERESTED IN GRASS FED BEEF, PLEASE BRING YOUR ORDER FORMS IN OR TALK WITH ME ASAP THIS WEEK.

Friday

MAX EFFORT

Back Squat x5

WOD
Karen

150 Wall balls for time.

Post times to comments.

Thursday

The aftermath of a WOD is our drug...








MAX EFFORT

1 arm shoulder press x1 per arm.

Skill-

Pistol

WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Wednesday

Vanessa pulls a 140lb deadlift


MAX EFFORT
Row 500m For time



WOD:
5 rounds for time
burpee 5 reps
52lb Kettlebell walking lunge, 10 alternating steps
52lb Kettlebell swing, 15 reps

Tuesday

MAX EFFORT
Front Squat x3


WOD:

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.


-Or-


"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Monday

MAX EFFORT

Deadlift x3



WOD

6 rounds for time
15 Med Ball clean
15 Push ups

Good Friday

There will be NO 6pm class in observance of the Easter Holiday.

MAX EFFORT
Weighted Pull up.
If you cannot do a pull up, then it will be a max effort with the band.

WOD
For time:

Row 1K
40 pound Dumbbell snatch, 50 reps
21 knees to elbows
40 pound Dumbbell snatch, 35 reps
15 knees to elbows
40 pound Dumbbell snatch, 20 reps
9 knees to elbows

These are one-arm squat snatches, alternating arms.