4-21-14 LOTS of UPDTAES

First Happy Birthday to Coach Tami and her twin brother Todd on the 19th and to Coach Ryan Davis today, the 20th!

A huge GOOD LUCK shout out to Dr. Tandy Olsen who is fulfilling a life long goal tomorrow and running Boston. Look back at what he wrote back in 2010, pretty cool to see him fulfill one of his dreams. (I’m sure we’ll have a full report tomorrow as I have already seen some really fun pictures.)

LEAVE NO SURVIVORS 2014 Registration is NOW OPEN! If you are looking for a fun event to participate in there is no better place to start than one that you will have home field advantage at. Click HERE for more info.

21-15-9 Power Clean (115#/80#) Thruster (115#/80#)

ENDURANCE WOD’s CrossFit On Day: Death by 10m (Ask one of the coaches if you aren’t sure how to do this one) CrossFit Rest Day: 60 min tempo run @80% of your 1m TT time from last week (how do you figure our your pace, convert your previous weeks TT into seconds. Next take your total seconds and divide that number by .8, then convert this number back into minuets:seconds and you’ve got your pace.)

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A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be


Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85


"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals