Daily WOD (workout of the day)

Christie’s Class:
Row 250m
30 Lunges
Row 250m
30 Knees to elbows
Row 250m
30 Pushups
Row 250m

Post time to comments.

*Christie’s classes for this week are: Monday 9am and 6pm, Wednesday 9am and 6pm, and Friday at 9am only.

Christie’s Class:

Thruster 1-1-1-1-1-1-1 reps

Max pullups

Post loads and total pullups to comments.

Christie’s Class:

“Diane”
21-15-9
Deadlift
Handstand Pushup

Post load and time to comments.

5:30 crew:  Rest Day

Christie’s class:

250m Run
21-15-9
Squats
Body Rows
Push ups
250m Run

Post time to comments.

5:30 crew:

A. AMRAP Dead Lift – 315#/200# in 75 sec
rest 3 min
B. AMRAP Muscle Ups in 150 sec
rest 3 min
C. AMRAP Double Unders in 225 sec

post total reps to comments

(i.e. 12 + 15 + 300 = 327)

HAPPY BIRTHDAY CHRISTIE!!!

5:30 crew:

A. Power Clean – build to a 1RM
B. Bench Press – build to a 1RM

post ratio of power clean to bench press 1RM’s to comments
(i.e. 255/255 = 1.0)

Christie's Class:

3 Rounds for time of:
500m Row
15 Overhead Squats

Post weight used and time to comments.

5:30 crew: Rest Day

We are having some issues with the website.  Hopefully we will have the past posts available soon.

5:30 crew: Rest day.