AMRepsAP in 7 min Keep going up till time runs out 10 Double Unders 1 Squat Snatch (115/80) 20 Double Unders 2 Squat Snatches 30 Double Unders 3 Squat Snatches 40, 4, 50, 5 and so on

Monday, here is a great way to end a months worth of Strength training, please be ready to go at the gym tomorrow. This WOD takes a while CrossFit Total http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

"RJ" 5 RFT Run 800m 5x 15ft Rope Climb 50 Push ups Foundations tomorrow at 1130-1300

21x Hollow Rocks 3x Pullups 18x Hollow Rocks 6x Pulllups 15x Hollow Rocks 9x Pullups 12x Hollow Rocks 12x Pullups Foundations on Friday at 1130-1300

"Diane on Steroids" 21-15-9 Deadlift 285# HSPU Foundations this friday at 1130

Run 400m
50 T2B
Run 400m
100 DU
Run 400m
50 GHD

Monday
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

OHS 2-2-2-2-2
5 RFT
15x C2B Pullups
12x Pistols Alternating
9x HSPU

Foundations Tomorrow at 1130 at Harvey Gym

20 Min AMRAP
21x Thrusters 75/45
12x L-Pullups

Foundations Friday at 1130

Wednesday
9 Power Snatch
200m Run
13 Power Snatch
200m Run
15 Power Snatch
Mens - 135 Women - 85

There will also be a foundations class Friday at 1130

400m run
20x box jumps 24/20
20x air squats
400m run
20x push press 115/75
20x pull ups
400m run
20x thrusters 95/65
20x kbs 1.5P/1P
400m run

Weighted pull ups
3-3-3
AMRAP IN 12 min
5 x front squats (185/115)
10x box jumps (30/24)
20xpush ups

Sorry I was at a hail & farewell and didn't get to post

Wod is 30 muscle ups or 30
Subs.

Foundations will be held tomorrow at 1130 to 1300

Thursday
5 RFT
7--6--5
Deadlift
Hang Clean
Push Press
10 Burpee Penatly for
putting the bar down in the
middle of a set
135/85

ALSO FOUNDATIONS FRIDAY at 1130

Wednesday
15 Min AMRAP
4x SDHP 135/85
7x KB Swings 2P/1.5P - Sub a 70lbs DU for the KB swings

Front Squat 5-5-5

row 1000m
Then
10 Rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Squats
Then
row 1000m

Thursday -
Power Clean 5-5-3-3-1-1
3 RFT
12 Muscle ups
75 Squats

This class will work on MU progressions to make sure everyone can get the movement down for the WOD.

Also No Class Friday or Monday for the 4 day weekend, have a good Easter

7 RFT
15x Burpee blaster: Burpee jump to pullup than do one Toes 2 Bar
50m Farmer carry w/ kb
1.5 Pood/1 Pood

Back Squat 5-5-5
Row 250m
8 Rounds
1 min rest each round

‎5 RFT
5x Deadlift
10x Ring Dips
15x Pullups
315/225

Remember scale as needed