Monday 10/3/11

WOD
"Helen"
3 rounds for time:
400 meter run
21 KB Swing (1.5 pood)
12 pullups

* It's not to late to register for Paleo workshop. It is this saturday 8am- 10am. No classes on Saturday.
Be sure to grab a new schedule and pay attention to basic classes. These classes are for beginners.
Saturdays for the month of October we will have one class at 9am.

RACHELLE

Friday 9/29/11

WOD
For time:

Row 500 meters
2 rounds of:
50 meter tire flip
30 hang power cleans(135/95)
30 Pullups
30 Goblet squat (50/35)

Thursday 9/29/11

Don't forget to register for Paleo workshop by friday for lower rate!! You don't want to miss it!!!
WOD
For time:
100 double unders (3:1single unders)
10 Push Press (135/95)
75 double unders
15 Push press
50 double unders
20 Push press
25 double unders
25 Push press

Wednesday 9/28/11

Don't forget to register for paleo workshop. You
Will receive your packet sometime next week.
WOD
AMRAP in 15 minutes of:
20 Wall balls (18/16) 10 foot target
10 T2B

Tuesday 9/27/11

WOD:

3 rounds for time:
20 Box Jumps (24"/20")
15 Front Squat (135/95)
10 Push Press  (135/95)
____________________

50 Slam balls ( no time)

Monday 9/26/11

Don't forget to register for Intro. to paleo workshop by Friday to get a cheaper rate.

WOD
For time:
21-15-9 reps of:
Pullups
Ring Dips
Push ups

Friday 9/23/11

Don't forget to sign up for Intro. to paleo workshop by sept. 30th to get lower rate. Just click on the common sense warrior logo in upper left hand corner. It will bring you directly to registration page. You do not want to miss it. We are planning a social that night. More details to come.


WOD
"Annie"
For Time:
50-40-30-20-10 reps of:
Double unders
ab mat situps