Easter Weekend Superpost

Just wanted to shoot out a quick ‘thank you’ to everyone who stopped by over Easter Weekend.  Fun fact: you actually burn double calories and a half on public holidays.  It’s true.  Look it up.

This will also serve as another reminder about our Friday classes.  Every week at 6pm, folks!  When you come, plan on a slightly longer session, focusing more heavily on strength and work capacity.  Extra great when used in conjunction with Robbie’s Oly class (Tuesdays at 7pm)

Without further ado, here’s what we did over the weekend:

3/29/13

In 5 attempts:
Find 1RM front squat

Every Minute on the Minute for 15 minutes:
2 front squat (70% 1RM)
1 box jump (30″)

3/30/13

Beginners:
12min AMRAP
1x Corner run
5x Pull-ups
10x Wall ball

Advanced:
Every Minute on the Minute:
1 Deadlift
1 Hang squat clean
(both at 85% 1RM HSC)

10min AMRAP
5x Deadlift (225/175)
100m Sprint

3/31/13

5 Rounds for Time
1x Push Press @ bodyweight
1x Pull-up
1x Push Press @ bodyweight
3x Pull-up
1x Push Press @ bodyweight
5x Pull-up

or…

3, 3, 6, 6, 9, 9… ladder
Clean and Jerk (135/95)
Toes to Bar
And here’s how people did… 3/29, 3/30, 3/31