For time
2 x deadlift (275/165)
50 x air squat
4 x deadlift
40 x air squat
6 x deadlift
30 x air squat
8 x deadlift
20 x air squat
10 x deadlift
10 x air squat

Ladies and Gentlemen, I added a section of PVC to the box at the gym to help people roll out before or after WODs. Of course it will have to be handed out from a trainer. If we want more just let me know and i can get some extras and then ill just figure a way to keep them locked up. Also if you are interested in the Open this year for the games please send me an email or message so I can start building a roster for tracking the WODs at the gym. The open WODs start on the 22nd of Feb for 5 weeks and the regionals will run from late April to late May.

for reps per movement
2 min of 135/95 lbs Press
2 min rest
2 min of 135/95 lbs Push Press
2 min of rest
2 min of 135/95 lbs Push Jerk

3rds
Row 500m
25 x sit ups
25 x kb swings (1.5/1)

Hope everyone is having a good holiday season.

The gym is closed for the next 4 days also due to people not taking care of the rings I have taken them down until the missing strap has been returned. Sorry but I have to look after the equipment

AMRAP in 20 Min
11 x Push Press @ 75 lbs
11 x Burpees

3rds
Row 400m
25 Air Squats
25 Push Ups
100 Double Unders

21-15-9
Push Press (115/80)
Pull Ups
Knees to Elbows

count max reps for each round, try and keep same number for all three rounds

Front squat for 3 min (135/95)
Rest 3 min
Front Squat for 2 min (95/65)
Rest for 2 min
Front Squat for 1 min (75/40)

AMRAP in 15 min of
10 GHDs sit ups
10 back extensions
10 Ring Dips
10 HSPU
10 Pull Ups

There will be a foundations class this Friday at 1130.
They take about 1 and a half hours so u will be out by 1pm
Please show up about 10 mins prior

75 snatch @75 lbs

5 rds for time
25 OHS (65/40)
15 Push Ups
5 Burpee Box Juumps

For Time
150 KB Swings (1.5/1)

Last week of official classes before block leave for post

3x3x3 thruster

3rds
7 thrusters (135/95)
15 deadlifts(135/95)

AMRAP in 15min
13 x Deadlifts (185/110)
13 x GHD Sit Ups

Sorry, but I can not have a foundations class this week again. I have to brief the RXO sometime tomorrow and he cant give me a time till tomorrow so I dont want to make a class and then miss one.

I WILL HAVE A CLASS BEFORE LEAVE so be prepared for Thursday after 1500 or Friday at 1130 next week

Thanks

5 rds
6 HSPU
10 Dips
6 Front Squats (115/80)

Fran
21-15-9
Thruster
Pull Ups

3rds for time
Run 400m
25 Push Ups
25 Sit Ups

5-3-3-2-1
Power clean

21-15-9
GHD sit ups
Back extensions
Power cleans 115/85

No foundations tomorrow I'm sick right now and wouldn't be able to talk for an hour and 30 mins to get through class