Feeling nostalgic

One pullup bar, one GHD, and 3 squat racks... 

Nice seeing you back Joe B.  You're finally shipping off to the Military.  Good luck big guy.  Check out his transformation in the Testimonial section.  We're proud of ya!

Pictures say a thousand words.   

Please use the back door for the remainder of this week.  An awning is being constructed over the front entrance!!  Thanks!


Skill
*This will be done monthly to see how we are progressing - keep record of how far you get each month!

Flight Simulator III

12 Minute to get as far as you can:

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rules:

1. You must complete each set consecutively before moving onto the next

     Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively.

     Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets

    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.

4. There is not modifying!!!!

    Example: We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

WOD
5 minute time cap:
Isabel
30 Snatches (135/95)
*rest 2 minutes

6 minute time cap::
Fran
21-15-9
Thrusters (95/65)
Pullups
*rest 2 minutes

7 minute time cap:
Karen
150 Wallballs

*by finishing the workout in under the prescribed time cap, you will get more rest.  ie, an Isabel time of 3:00 will result in 4 minutes of rest before the next workout begins.  Each workout will be scored independent of the others.