Monday 5.20.13

I would like to thank everyone who came down to Canton and supported us this weekend.

We have the best community going. I am so blessed as a box owner to have so many special

people in my life everyday. 362 day untill 2014 training starts tomorrow! Love you guys!

Warm-up:

           (w/ bar)

10 front squts

10 ohs

10 push-ups

Skill:

           snatch/OHS

Strength:

        overhead squat: 3rm (from the floor)

WOD:

         8 amrap

        2-4-6-8-10...

        snatch (95/65)

        push-up

friday5.17.13

Warm-up:

          2 rounds

       10 box jump step down

       10 banded good mornings

Skill:

           deadlift

Strength:

        dl:1rm

WOD:

         21-15-9

         deadlift (275/185)

         box jump (30/24)

thursday 5.16.13

Warm-up:

          400 m run 10 tuck jumps 10 push-ups

Skill:

           enjoy the day

Strength:

       shoulder press: 1rm

       bent over row: 4x8

WOD:

         2 rounds: 1 min each max reps

         rkb swing (70/53)

         push-ups

         double unders

         200m sprint

         rest

wednesday 5.15.13 

Warm-up:

          dynamic

Skill:

           power clean

Strength:

10 min to establish      

front squat: 3rm

10 min

power clean tng: 3rm

WOD:

         2 rounds

         4min on 1 min off

         10 power cleans (155/105)

         10 burpees

tuesday 5.14.13

Warm-up:

          2 rounds

       200m run

       8 burpees

Skill:

           wall walks

Strength:

       10 otm

        odd 4 mups or 4 strict pull-ups

        even 3 wall walks

WOD:

         4 rounds

         15 box jumps (24/20)

         15 push-ups

         400m run

monday 5.13.13

mommy's little buddy!

A big thank you goes out to Storman Norman for hooking

us up with some great photo's. Safe travels buddy.

Warm-up:

          3 rounds

10 tuck jumps

10 v-ups

:30 hspu hold

Skill:

           S2O/t2b

Strength:

        back squat: 1rm. then 2x2@85%

WOD:

         2 amrap

         ME front squat (155/105)

         rest 2 min

        2 amrap

         ME t2b

         rest 2 min

         2 amrap

         ME S2O (135/85)

friday 5.10.13

Warm-up:

          dynamic

Skill:

           rkbs

Strength:

        otm 10

        15 rkbs max burpee

WOD:

         4x400 (every 4 min)

thursday 5.9.13

Ladies 9am class w/ Brently!

Warm-up:

          2 rounds

      1min squat hold

      10 sit-ups

Skill:

           thruster

Strength:

        thruster: 2rm

        l-sit: 5x ME

WOD:

         14 amrap

         50 wall ball

         60 double unders

 wednesday 5.8.13

Warm-up:

          3 rounds

       10 broad jumps (6/4)

       10 push-ups

Skill:

           ttb / slam ball clean

Strength:

        bench press: 4x5

        max height: box jump

WOD:

         12 amrap

         10 ttb

         15 box jumps (24/20)

         20 slam balls

tuesday 5.7.13

Warm-up:

3 rounds

5 kb snatch (53/35)

5 burpees

Skill:

          kb snatch

Strength:

        10 otm

        odd: 3 heavy squat cleans

        even: 4 muscle ups or 10 c2b pull-ups

WOD:

         4 rounds

         200m run

         16 kb snatches (70/53/8ea arm)