WODs 8.17.15 - 8.21.15 - New Intro Class Starts 8.24.15

Lot's of stuff going on!  Some of the kids are back in school. Kelsi checks into BSC this Saturday and then football season and fall will be here shortly.  Hoooooooray!!!  

Urban Purpose Challenge is in two weeks.  This is not your typical comp.  It is more like a obstacle course.  Anybody can do it.  The purpose is to raise money for the ministry here in Bham.  If we bring the most teams we win another rower.  The deal is the same this time as the last. Unlimited rower usage. More info on the challenge click here.  

This is also a time of year when people get back in the gym and get after it.  We are launching a new intro course August 24th.  If you have family members or buddies that want to dip there toe into the CrossFit experience let em know about it.  Here is a link with more info and to register

We are moving into our 3rd week of Oly lifting.  I have noticed technique improvements gym wide.  We are getting better. 

Monday

Heavy Clean

Sets performed E2MOM

Drop each rep and resest each lift take about 10 seconds between each lift in a set

Set 1-1x3 at 78%

Set2-2x2 at 80%

Set 3- 2x2 at 82%

Set 4-1x1 at 85%

Set 5-1x1 at 88%

then For Time:

48 Thrusters 45/35

36 Burpees

24 Thrusters

16 Burpees

8 Thrusters

Do not drop bar what so ever

Tuesday

4 Rounds

Run 400M

10 DB or KB DL 75/45 or 70/53

50m Farmers Carry

Wednesday

Hold On Annie

50 DU

50 Sit Ups

50 sec L Sit Hold

40 DU

40 Sit Ups

40 sec L Sit Hold

30…….

Thursday

Heavy Snatch

Sets performed E2MOM

Drop each rep and resest each lift take about 10 seconds between each lift in a set

Set 1-2x3 at 75%

Set 2- 2x2 at 78%

Set 3- 2x1 at 80%

Set 4- 1x1 at 82%

Set 5- 1x1 at 85%

then

Row Engine Work

5x300m

Rest 1 min between each set

Friday

21-15-9

KBS 70/53

Box Jump Overs 30/24

Clapping Pushups