Friday Night Times


me at 3

Mitch running 6:20
kyle running 7:30






Skill Work on all WOD movements

Then: 


For time
60x Overhead squat
50x Burpees
40x Snatch
30x Push-ups
20x Thruster
10x Wall walkouts






Scales are: 

OHS with Stick or Air Squats
Snatch with stick
Wall walks are 10 Burpee with Pushups for each wallwalk

Wed Night is Plyo Night

We are jumping, its really all you need to know!

Warm Up

7-7-7
Pullups     Pushups     Knees To Elbows

Lifting

-Back Squat 5-5-5-5-5

Clean Technique
-Power Cleans 7-7-5-5-3


WOD
3x3 Muscle Ups
4 Skin The Cats

Friday Night Pre Range Blowout! 


CHANGE ON THE CHANGE! Infantry are no longer to destroy the world Friday Night.  SO REGULAR CLASSES!! 

ALL CAN ATTEND!!! 

6:20 WOD with Cam going with you
7:30 WOD with coaching  

Oh, BTW. Fuck Reebok. This is CrossFit, this is what CrossFit is really about, This is where we do it, and this is why we do it. At the end of the day its about becoming more complete warriors. Its not about shoes and "throwdowns" and elites that workout for it own sake. 

We train for life, and real life for us is war. 


2 rounds
Run 800m
30x Double KB cleans (53#/36#)
50m BB carry, anyhow (135#/95#)
15x Burpees
30x Sit-ups
20x Kettle Bell Swings (55#/35#)

Wed Night 

Olympic Lifting 

Because Somewhere;  A Beautiful Women is Warming-Up With Your Max. 

Stick Warmup

Berg  Warmup 

Power Cleans

 5-5-3-3-3

Clean Pulls

5-5-3-3-3

Split Jerk 

5-5-3-3-2

Then .... 

Skin the a Cats

JUSTIN! VINCE! JAMES? (BISON SWIMMER) NEW PEOPLE? 
In order to see results and increase skill, consistency is paramount! 

K2

5 rounds

Squats 4-8-16-32-64x

Push-ups 4-8-16-32-64x

Sprint 40 yards

K2 - Worlds Deadliest Mountain 

JUSTIN! VINCE! JAMES? (BISON SWIMMER) NEW PEOPLE? 
In order to see results and increase skill, consistency is paramount! 

Apologies for Friday Night

So ya, I just got back of that Down Pilot Ex. took a Nap.    woke up after blowing through an Alarm ....

So not sure about classes and if they went at the right time. As many know, if I am not going to be there, I set somthing up, and I was late like twice all last year.


So ya....  Sorry about last night

Monday Night, 

We go again.....

1820 (mitch and other high skilled peeps)
1930  All Pers in General Class

Every Minute, On the minute, Increasing one rep per minute, 

Till failure 

Clean and Jerk 

 Back Squatting 
4x5


Intervals
Rest 45 seconds between intervals
Run 8x150m

I will not be there, senior man runs the show.

Tuesday Special 


Three rounds for time of:


15 Chest to bar pull-ups


20 Burpees


95 pound Sumo-deadlift high-pull, 15 reps

Monday Night Mayhem 

KB Skills Work - Turkish Getups


3 rounds, 21-15-9x

Knees to elbows
KB Turkish get-ups (53#/36#)
Sit-ups
KB swings (72#/53#)
Ring push-ups

Friday Night Lights! 

The Infantry is doing their thing, but the Garrison is working out! 

4 rounds

30-20-10-5x reps

Box jumps

Pull-ups

Overhead squats 

(65#/45#)

Tonights Wod is in Honor of Anne-Marie's ankle. She has busted her ass for us and was on track to make nationals for Oly Lifting until a traffic accident she did not cause destroyed her ankle. She has a long road to recovery ahead of her, 

so when your feeling a little tired, and its a friday night, and you dont want to work out, remember Anne-Marie, because she would beat you to a pulp if it meant her being able bodied again 

Wed Night Lifting 

Power Lifting Night

Set-Up Before Warm Up


Warm Up 
1 Lap
10 Air Squats
10 Push Ups
10 Situps

4 Rounds

Then 

Dead Lift
5-5-5-3-3

Bench Press
5-5-5-3-3

Back Squat 
5-5-5-3-3

I will not be there, LISTEN TO THE TRAINERS RUNNING THE SHOW OR I WILL RUN YOU TILL YOU DIE!

Monday's Team-Building Event!

Come for 1930.

For time: 3 person teams, partition the workload as desired, and each exercise must be completed before moving to the next:
132 burpee box jumps
132 push press (115/75)
132 KBS (55/35)
1200m run

Camille teams up with no one!