I like the former sign up board being our new PR board! I also like that everyone is actually signing up on line now. The board is now for people who are working on movements that are not necessarily on the other records board. When someone gets their first Double Under, a personal best in Back Squat, or Overhead Squat we need to take notice and cheer them on! Each week we will use a different color to put up your Personal Records and keep it there for a month. That’s long enough for everyone to notice, cheer for you or try to beat your score for themselves. Friendly competition, and encouragement, keeps everyone moving forward. Let’s have fun with it.

We are celebrating more Birthdays this week. YEAH! Don’t forget when it is your birthday let me know what movements you like and we can work together to create a wod to celebrate with you.

MONDAY 1-26-15
"Happy Birthday Brian" (1-24)
10-9-8-7-6-5-4-3-2-1-1* For time:
Med Ball Cleans (20, 14)
Burpees
*not a misprint and yes he chose these movements!

TUESDAY 1-27-15
"Happy Birthday David" (2-1)
3 Rounds for time:
10 Jumping Back Squats (50, 40)
11 GHD Sit-ups
15 Box Jumps (24, 20)
20 Double Unders

WEDNESDAY 1-28-15
4 Rounds for time:
Run 400 meters
10 Deadlifts (275, 185)

THURSDAY 1-29-15
AMRAP in 15 minutes:
5 Power Cleans (135, 95)
10 Handstand Push-ups
20 Walking Lunges

FRIDAY 1-30-15
5 Rounds for time:
3 Front Squats (Body weight)
9 Pull-ups*
9 Ring Dips*
9 Transitions*
* or 3 Muscle-ups
SATURDAY 1-31-15
Open Gym from 8-10
Good Luck to Monica and Laura Moll tomorrow!
Posted in Workout of the Day

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