Skills test:

Standing broad jump

and Weighted pullups

WOD
25 Reps of each movement:
Squat Clean (135,95)
KB Swings (1.5,1 pood)
Situps
burpees
back squat with plate (25,15)
pushups
double unders
push press (135,95)
Wall balls (20,14)

WOD

4 rounds

25 quick steps w/ resistance bands
8 snatch balance 115/75
5 ring dips

Happy birthday to Dave Schmidt he turned 46 last week and did his first birthday WOD! Great job old man.

WOD
21-15-9

back squats 65% 1rm
T2B
Dealift 255

Wod:

3 RDS
25 db push press (45,25)
15 kb swing (2,1.5)
5 burps over kb
then
50 situps- must touch wall above your knee line with both hands

Couple of things:
** We now have heat thanks to Colby slaving away yesterday for 5 hours to hook up our new heater- still wear your warm clothes as we are using it to take off the chill.
** credit card option for DF team fee under CFDF swag at bottom- please see me if you have questions- if you can’t remember your fees then this is great option and helpful for me.
** Bend winter games….let me know who all plans to go. We already have a room at Eagle Crest for the weekend.
** I have an adidas catalog right now that I can order the Adidas weight lifting shoes for 57.50 plus about $5.00 shipping- if you are interested let me know-they are in blue, red and silver.


Actually if you go to http://www.adidas3si.com and use (michele@akltd.com as email and adidas3si as password you can see all stuff that you can order right now but it has to go through me at 30% off sug resale-they are allowing gift buying right now so let me know)

Well earned, much needed REST DAY- talk about crazy wods last 2 days! Anyone else’s calves and chest on FIRE?

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans (135,95)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Here are some old times:

Michele- 20 rounds
Hung- 26 rounds
Ryan-25 rounds
Alanna-22 rounds

These times were with 3 minutes rest in between rounds.

WOD

5 pull ups
10 push ups
15 box jumps

Skill
DU’s. 5 attempts to get max reps unbroken!

2 minute challenge

115# for guys/ 75# for girls
bar must start from the ground.  get it up to your shoulders however you want.
from the shoulders, it’s up to you how you want to get it overhead.
you can shoulder press it, push press it, or push jerk it.
for each, the elbows must end locked out at the top and you must be standing all the way up (ie. knees fully locked out, feet inside shoulders)
do not lower the bar before standing all the way up.  this will be especially apparent on the push jerks so pay attention.
the bar must start and end in contact with your shoulders each time.

Skill work: 1.5 pood Turkish Get-up, 20 reps, alternating arms

Stronger people (mouse) are harder to kill!

WOD:
3 rounds
50 air squats
25 slam balls 30/25
25 situps