Ladies Night Update

Effective today 3/30/11 Ladies Night will be moving to Friday nights. Our first Friday night class will start on April 8, 2011 @5.30 p.m. Please call or email if you have any question

"Abbate"
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

WOD:
75 squats
50 pull-ups
20 ring dips
50 squats
35 pull-ups
15 ring dips
25 squats
20 pull-up
10 ring dips

WOD: 21-15-9
Deadlift
Ring dips
Hspu
Kye

WOD:135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

WOD:"Weaver"
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

****Gym will be closed at 5pm Friday 3/17/11. Come early to get your WOD :)

7 rounds
7 dead lift
7 wall ball
7 burpee

Ladies Wod: St Patricks Day 17 of 17

30 box jump
30 crunches
30 push up
30 squat jump
30 wall ball
30 chin up

Ladies night WOD: 6:30 pm
4 rounds
10 kb swings
10 pushups
10 kb swings
10 burpees
10 kb swings
10 situps
400m run

WOD:
200 m run
15 kte
10 burpee
5 hspu
7 rounds

Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

WOD:
400 m
21 kb swings
21 wall ball

Wod: Grace