WEEKLY HIGHLIGHTS:

- Adam S. now has the C&J record with 300lbs…that’s even more impressive since he did those in a pair of 1993 Asics

- Debbie C. has lost her use of band privileges since she can do strict climbing pullups!

- Tuesday we had 28 PR’s on Clean and Jerk, very proud of you guys!

- Everyone can thank Josh V. for getting the prowler finished so we could use it again:)

FAVORITE WORKOUTS:

AMRAP 20 MIN:

Run 400M

12 KBS (BU, 55/35)

15 Hanging Knee Tucks*

*Minimal Kip

ME 50 sec/ REST 10 sec of each:

Climber Pull Ups

Row for Cal.

Double-pushup Burpees

Anchored Situps

-After 4 minutes, walk for 90 seconds, then repeat.  After the 2nd round, walk for only 60 seconds.  Score TOTAL REPS for each round, lowest will go up on the board.

WEEKLY HIGHLIGHTS:

- Lindsey K. PR’d on her clean and jerk, awesome job!

- Kris L. got his 1st Muscle up, great work!

- Remember today is the deadline to get the early bird price on our specialty seminars next Saturday

FAVORITE WORKOUTS:

ME 45 sec/ REST 15 sec of each:

Double Unders

Power Pushups

Double Unders

Wide-Grip Strict Pull-ups

-After 4 minutes, walk 2, repeat 2 more times, 16 total minutes -Score highest round of total double unders

For Total Time:

Run 400M-rest 2 min-

Run 400M -rest 1 min-

Run 400M -rest 30 sec-

Run 400M

WEEKLY HIGHLIGHTS:

- Snow in May…I heart South Dakota

- Congrats to Dustin H. and his wife on their baby boy Nash!

- New bodyweight challenge starts Monday

- Amy B. and Amy L. PR’d on their snatch…nice work ladies!!

FAVORITE WORKOUTS:

A) 5 minutes to complete: Push Press 5-3-3

B) 3x 90 sec:

20 KBS (BU,55/35)

ME DU’s

-rest 90 sec.-

Score highest Rd of DU’s

Choose

A) 3x:

1 Sn. Balance+5 OHS-rest 30-

10 Strict T2B -rest 30-

or

5x:

Row 45 sec. -rest 15-

45 sec. Strict T2B -rest 15-

What we’ll all be doing by this time next week

WEEKLY HIGHLIGHTS:

- Mitch K. hit a 20lbs. PR on his snatch, that is impressive!

- Sarah S. PR’d on her C&J, awesome!

- BPaa had 3 PR’s this week, pretty sure that’s a PR in itself:)

- That running outside idea went over really well again this week!

FAVORITE WORKOUTS:

“Annie”

50-40-30-20-10:

Double Unders

Situps

A) Squat 5-3-3-1-1-1 *rest 90-120 sec. b/w*

B) 3 attempts or 7 minutes: Max Strict Pull ups (or chin ups)

C) For Time: 50 Burpees

You’re about 4 months late with this Mother Nature

WEEKLY HIGHLIGHTS:

- Congrats to April and CVH on their PR’s this week on cleans; great job ladies!

- Dear mother nature, very inappropriate actions this week.

- Mike H. PR’d on his C&J, welcome to the big boy club!

FAVORITE WORKOUTS:

45 Sec. ME KBS (55/35)

8 Strict Chin-ups*

45 Sec. ME Burpee Box Jumps

8 Strict Chin-ups

90 Sec. ME KBS (55/35)

8 Strict Chin-ups*

90 Sec. ME Burpee Box Jumps

8 Strict Chin-ups

Every 30 seconds, 12 minutes:

1 Power Clean

WEEKLY HIGHLIGHTS:

- Deane B. hit a PR on his Overhead Squat, awesome job!

- We wish Scott J. the best as he moves to the Omaha area…silver lining is he can keep an eye on Browny for us:)

- 13.5 marks the end of the Open this Saturday, and the beginning of the 2013 Debauchery Games.  Watch out for the language:

http://www.youtube.com/watch?v=jeOXCuvuLwU

- Olivia and Adam S hit snatch PR’s this week, a job well done!

FAVORITE WORKOUTS:

For Time:

25 Double Unders 30 Push ups 15 KBS (55/35)

50 Double Unders 20 Push ups 20 KBS (55/35)

75 Double Unders 10 Push ups 25 KBS (55/35)

May your Easter be as joyous as this bunny is creepy!!!

WEEKLY HIGHLIGHTS:

- Please remember we will be closed this Sunday, so don’t show up for anything!

- Spin PR’d on his clean & jerk, yeah buddy!!!

FAVORITE WORKOUTS:

A1) OHS Warmup 10-10 Work 5-5-5-5 on a 2-min. clock (Adv. 5RM)

A2) During rest, weighted rev. shrugs

B) 5x, 45 on/15 off:

Row for Cal.

Double Unders

3x:

A1) 7 Tempo Ring pulls

A2) 3/3 Turkish Get Ups

-rest 1 min-

B) 3x:

100M Shuttle Run

21 BU KBS (55/35)

12 Burpees

-rest 1:1-

WEEKLY HIGHLIGHTS:

- Congrats to Amac and Cody on their engagement, so happy for you guys! (and the reception is going to be awesome:)

- Alex D., Tim W., Adam S., Cameron H., Molly H. got a muscle up this week, nice work grasshoppers!

-

-

FAVORITE WORKOUTS:

90 sec. ME Row for Cal. -no rest-

21-15-9:

OHS (95/65)

T2B

-no rest- 90 sec. ME Row for Cal.

3xA

MRAP 3 MIN:

30 double unders

30 AB mat sit-ups

30 KB swings

30 burpees

30 wall balls

-Rest 90 sec-

WEEKLY HIGHLIGHTS:

- John V. got his 1st muscle up this week, great job buddy!

- BPaa called on the strength of a silverback gorilla to PR on her front squat!

- This week marks the end of the 4 week bodyweight challenge, got job to those who stuck it out!

- Saturday brings us our 2nd of 5 open workouts. This week will be nothing short of electric!

- St. Patty’s Day on Sunday; if you didn’t know that go back to Canada

- New pope got elected this week, I guess there’s always next time for my chance:)

FAVORITE WORKOUTS:

3x:

50 Double Unders

25 Wallball (20/14)

10 CHEST TO BAR PULL UPS

3x:

A1) 7 Tempo Ring pulls

A2) 10-15 Hanging Knee Tucks -rest 1 min-

B) 3x

AMRAP 3 MIN:

Row 500/400M

7 burpees

ME KBS (55/35) with time remaining -rest 1 minute

-score lowest round total KBS

Days until the Open

WEEKLY HIGHLIGHTS:

- The Paleo challenge wrapped up this Friday and the results have been nothing short of amazing!

- Week 3 of the bodyweight challenge starts starts next week; this may have to get tweeked depending on the Open workout.

- Open begins next Wednesday!!

- 81 people qualified for the drawing for a pair of Nanos; winner TBA next week!

FAVORITE WORKOUTS:

3x:

A1) 10 Tempo Ring pulls

A2) 10 No $ (w/ partner)

B) 5x:

Row 250m

6 UB Hang Clean (AHAP)

12 Burpees

-rest 1:1-

On the minute, 10 minutes:

5 Box Jumps (24/20)

2 Snatch (AHAP, full squat)