Thursday -- Travel Day

See you in St. George

Wednesday WOD -- 7-7-7

5 rounds for time:
7 pull ups
7 thrusters 95 lbs.
7 burpees

Example of thruster technique

Post your time to comments.

Tuesday -- Practice

Practice at the Basketball Court at 5:00. I will unfortunately be on my way from a business meeting so have fun until I get there.

Monday WOD -- Linda

Warm-up
2 rounds of:
10 push up
10 pull-ups
10 sit ups
10 goodmornings

For time:

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5 x body weight)
Bench press (body weight)
Squat Clean (.75 x body weight)

If you cannot do the proscribed weight, scale the weight as needed. Try a weight you believe you can finish the workout with. Post time and loads to comments.

Watch a girl do the workout

Friday -- Deadlift

Warm-up
3 rounds of:
400m run
10 push up
10 pull-ups
10 sit ups
10 goodmornings

Deadlift

3-3-3-3-3

Post loads to comments.

Wednesday WOD -- GI Jane

For time:

100 burpee pull-ups

Post time to comments

Sample of some different technique

Tuesday WOD -- Practice

Come to practice at 5:00 ready to have some fun

Monday WOD -- Chief

As many rounds as you can in 3 minutes of:

3 Power Cleans 135/95

6 push ups

9 Squats

Rest 1 minute repeat five times

Post Rounds to comments

Friday -- Travel Day

Meet at the Education Building field at 5:00pm and enjoy sunny St. George.

Thursday -- Practice

See you there

Wednesday WOD -- Back Squat

Back Squat

5-5-5-5-5

Post loads to comments.

Monday WOD -- Thrusterama

Every minute on the minute of:

7 Thrusters 115/75

For as many minutes as possible. Post number of rounds to comments.

Example of thruster technique

Friday -- Hanging Power Cleans

3-3-3-3-3

Hanging Power Cleans

Post weight of each set to comments (i.e. 115-135-145-165(fail)-155)

Thursday -- Practice

See you at 5:00 tonight

Beep Test Results

Chase: 11-0
Lea: 11-5
Jeff J: 11-7
Travis: 12-4
Jeff: 12-6
Amos: 16-2
Dale: 7-4
Jordon: 9-6
Mo: 10-2
Johnny: 10-7
Tak: 11-4
Lance: 13
Dave: 9-2
Fano: 10-2
Kevin: 11-2
Joe: 12-3
Jacob: 15-8
Coach Ormsby: 10-3

Wednesday WOD

For time

100 Deadlifts (135 lbs)
100 push-ups

You may break the exercises up any way you like. Remember full range of motion.

Post time to comments.

Tuesday WOD -- Practice

Be ready to have some good times at practice. There will be some testing so be ready.

Monday WOD -- Cindy

As many rounds as possible in 20 minutes (10 if this is your first time):

5 pull-ups
10 push-ups
15 squats

Make sure you go through the complete range of motion for each exercise.

Post number of rounds to comments.