THURSDAY 10/5/17

Every 2 minutes for 16 min
Squat Clean & Split Jerk *Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90%

Handstand walk 100 meters

First day on Nash Road 10/4/17

New Evening class times!!!!
3:15pm
5:15pm
6:15pm

Morning classes stay the same!!!

For Time
25 cal bike
75 Thrusters 75/55
25 GHD Sit-ups
50 OHS 75/55
25 GHD Sit-ups
100 Double Unders

If you use google maps type in Stanley Steemer. We are next door in the yellow building

LAST WOD ON ENTERPRISE 9/29/17

Today is our last WOD on Enterprise and October 4th at 5am will be our first WOD at the new gym on Nash Road.
The gym will be closed tomorrow 9/30, Monday 10/2, and Tuesday 10/3

We have to be completely moved out and the building cleaned on Enterprise by tomorrow.
If you are available anytime tomorrow we will take all the help we can get.
We will be starting at 8am and go until everything is done.

2017 Team Series Event 2
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-unders

Men use 95-lb. barbell
Women use 65-lb. barbell

THURSDAY 9/28/17

Every 2 minutes
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 rep @ 75%
*Set 3 – 2 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – Go For a 5lb PR

3 Rounds Not For Time:
30 Double Unders
10 Hang Muscle Snatch 45/35
5 C2B
Slow 250m Row

WEDNESDAY 9/27/17

Friday will be our last WOD on Enterprise and October 4th at 5am will be our first WOD at the new gym on Nash Road.
The gym will be closed Saturday 9/30, Monday 10/2, and Tuesday 10/3

We have to be completely moved out and the building cleaned on Enterprise by this Saturday.
If you are available anytime Saturday we will take all the help we can get.
We will be starting at 8am and go until everything is done.

30-20-10 reps for time of:
Hang Power Cleans 95/65
Toes-to-bars
Calorie Row

“LOREDO” 9/26/17

“Loredo” 30min Cap

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

MONDAY 9/25/17

Friday will be our last WOD on Enterprise and October 4th at 5am will be our first WOD at the new gym on Nash Road.
The gym will be closed Saturday 9/30, Monday 10/2, and Tuesday 10/3

We have to be completely moved out and the building cleaned on Enterprise by this Saturday.
If you are available anytime Saturday we will take all the help we can get.
We will be starting at 8am and go until everything is done.

Warmup
3 rounds increase weight every round.
The 3rd round should be the WOD weight.
3 deadlifts every 10 seconds
and then
2 squat cleans every 20 seconds

WOD:
20 min AMRAP
5 Deadlifts 315/225 or 80% of 1RM
1min rest
3 Squat cleans 225/155 or 90% of 1RM 1min Rest

THURSDAY 9/21/17

5×2 Snatch Balance – work up to a heavy double

Every 2 minutes for 14 min Squat Snatch
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90%