The winner is Dan H
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Warm up:
4 Rounds 5 Burpees 10 Lunge "Barbara" Five rounds, each for time of: 20 Pullups 30 Pushups 40 Situps 50 Air Squats Rest precisely three minutes between each round. Recovery: 500 Meter Row Then: 21-15-9 Shoulder Press Russian Twist
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Hey everyone,
Quick reminder that the Hafner Christmas party will be on Saturday December 2nd. Ladies that wish to participate in the gift exchange bring a "not junk" $25 gift wrapped present. Guys will be hiding out in the basement and drinking whiskey (if there is a type you prefer, feel free to bring some). Warm up:
3 Rounds 400ft Run 15 Band Abducted External Rotation 21 - 15 - 9 Shoulder Press @ 55% Assault Bike Calories Russian Twist @25% max snatch Recovery: 800 Meter Run 3x 1 Minute Plank Hold An interesting article on social media and free will Monday: 5:30 am - 7 pm
Tuesday: 5:30 am - 7 pm Wednesday: 5:30 am - 7 pm Thursday: Burn the Bird 9 am - noon Friday: Open Gym 5:30 - 8:00 am Saturday: 10-11 am Sunday: 3-5 pm Warm up: 15-12-9 Ring Rows Russian Twist Total Reduction Every minute on the minute 4 L-Sit Pullups (scale to the appropriate level for your ability) in the remaining time each minute perform 15ft Rope Pulls at 75% max shoulder press continue until you have completed 40 rope pulls Recovery: 400 Meter Run 50 Air Squats 50 Push Ups  In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free. “Michael" Three rounds for time of: Run 800 meters 50 Hip Extensions 50 Situps Recovery: 2 Rounds 20 Box Jumps 20 Wall Balls 20 Burpees 11/19
“Michael" Three rounds for time of: Run 800 meters 50 Hip Extensions 50 Situps 11/20 Total Reduction EMOM 4 L-Sit Pullups in the remaining time do Rope Pull at 75% max shoulder press continue until you have completed 40 rope pulls 11/21 21 - 15 - 9 Shoulder Press @ 55% Assault Bike Calories Russian Twist @25% max snatch 11/22 "Barbara" Five rounds, each for time of: 20 Pullups 30 Pushups 40 Situps 50 Air Squats Rest precisely three minutes between each round. 11/23 Thanksgiving “Burn the Bird?” 11/24 Gym Closed at home WOD: "Severin" 50 Strict Strict Pullup 100 Hand Release Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. 11/25 15 Min AMRAP 2 Split Jerk @ 90% 200’ Farmer Walks @ 20% back squat each hand Warm Up:
21-15-9 Lunge Toy Soldier 15 Minute AMRAP 10 Weighted Box Step 15 GHD Raise Recovery: 2 Rounds 8 Burpee Box Jumps 16 Kettle Bell Cleans (8 each side) Warm Up:
2 Rounds 0.5mi Assault Bike 10 Band Y Pull 6 Burpees "Jackie" 1000 meter Row 45 pound Thruster, 50 reps 30 Pullups Recovery: 2 Rounds 15 Push Press 25 Calorie Row 25 Double Unders (singlesx2) Warm Up: 15-12-9 Goblet Squat Ring Rows 15 minute AMRAP 3 Rope Climb 10 Back Squat @ 55% Recovery: 2 Rounds 400 Meter Row 10 Body Blasters |
