4 Rounds of:
Max reps Chin-ups in 1 minute
Max reps Burpees in 1 minute
Max reps 75 pound power snatch in 1 minute

Rest 30 seconds in between each round.

For time:10-8-6-4-2 rep sets of
1.5 pood Kettlebell Clean and press, right arm
1.5 pood Kettlebell Clean and press, left arm

Hey all. Tentative registration schedule for this Saturday is Div I registration from 9-10 AM Div II from 11-12 and Team from 1-2. official schedule will be posted after registration closes on Thursday so we can get a more accurate read on how many heats we will need to run for each division.

Also a few additional things. We have only one bathroom and no showers. We will be announcing the WODS Saturday morning at the competition but for anyone competing in Division I it will be in your best interest to have your favorite jump rope and a sturdy pair of knee high socks.

For anyone who has not been here before check out the directions posted on our website  A GPS will get you close but some of them seem to bring you about a block away from us. We are on Union Rd behind Carubba Collision which is behind Tim Hortons. George urban Blvd ends at Union right where we are.

For time:
50 weighted step-ups (dumbell)
25 Box jumps
25 Push-ups
25 Squats
50 Double unders
25 Burpees
25 Sit-ups
25 Walking lunges
50 Kettlebell swings

Double Tabata:
225 pound Deadlift
Strict Pull-ups

Exercises are alternated deadlift, pull-up, deadlift, pull-up… for 16 total tabata intervals.  Score is total reps.

Four rounds for time:
135 pound Back squat, 15 reps
5 Wall climbs

As many rounds as possible in seven minutes of:
6 Pull-ups
6 Ring-dips

Just reminding everyone again about the nutrition think tank on Saturday at noon.  We will be focusing on the basics of Paleo for anyone who needs it but will predominantly talk about how to make behavioral changes and actually implement it into various schedules. Everyone who will be attending is encouraged to bring something Paleo to eat to help out with ideas for recipes.  This is not required but it really helps to have fresh ideas on hand for everyone.