Friday, May 27, 2016



 

We will be closed Monday, May 30. We will hold one workout at 9am. Join us to try out "Murph". And bring a friend!

 
 
Tabata burgener WU
·         Shrug
·         High pull
·         Muscle snatch
·         Snatch balance (power or squat)
 
5 rounds for quality
12 Snatch deadlift
9 Power snatch
6 Behind neck snatch grip push press
 Increase weight each round. Score= heaviest weight lifted for each set
Optional
Tabata GHD sit ups

28 comments:

  1. B- protein shake
    L- sweet potato, tuna and avocado
    D- grilled sirloin with onions and veggies
    S- blueberries

    Go team night WOD'ers

    ReplyDelete
  2. B- small piece of baked chicken and boiled egg
    S- Protein shake
    L- grilled chicken with bacon bits, salad and broccoli & cauliflower
    D- 3 scrambled eggs, sliced onion & tomato
    S- orange

    ReplyDelete
  3. B: eggs, chicken sausage
    L: cashews and pecans
    D: cashews and pecans

    ReplyDelete
  4. 5/26/16
    B - fast
    Post-WOD - bacon and sweet potato
    L - awesome salad
    D - bacon and sweet potato with 2 boiled eggs

    Rise & Shine! It's Friday!!
    Asa

    ReplyDelete
    Replies
    1. A) PVC
      B) 65,75,85,95,105#

      Great recovery WOD.
      Asa

      Delete
  5. B - eggs
    L - chicken tortilla soup
    D - fajitas

    ReplyDelete
  6. B protein shake
    S pepperoni stick, cashews
    L chicken, scallops, veggies
    S banana
    D chicken, scallops, veggies
    S cashews, protein shake

    ReplyDelete
  7. B-banana and almond butter
    S-carrot chips
    L-bacon sweet potato pineapple
    S-carrots
    D-chipotle salad with barbocoa

    ReplyDelete
  8. B: eggs bacon avocado
    S: almonds
    L: chicken fajitas and veggies
    D: turkey burger patty with sweet potato fries and asparagus

    ReplyDelete
  9. 5/26
    B-boiled egg
    S-nuts
    L-chicken vege soup
    S-boiled egg, nuts, protein bar
    D-chicken fajita, Veges, avocado

    ReplyDelete
  10. Eggs bacon
    Fish broccoli
    Fish broccoli sweet potato

    ReplyDelete
  11. B-egg muffins with sausage, bacon and kale and sweet potato fries
    S- boiled eggs
    L-burger party with Paleo mayo, fresh mixed greens and sweet potato fries
    S- almonds
    D-guac, with onions and tomatos, ribeye cooked mes-well Pittsburgh, roasted brussell sprouts and baked sweet potato

    Drinking tons of water.

    ReplyDelete
  12. B: ground beef and cabbage, 2 eggs, coffee
    L: baked chicken, salad, roasted vegetables
    S: Larabar, veggie chips and salsa
    D: Bruschetta chicken bake

    ReplyDelete
  13. I feel like I'm reading greek on todays workout. Which isnt the worst thing as I know a little greek, but mostly I'm lost. See ya at 4.30 home-slice.

    ReplyDelete
  14. I was traveling, so it was hard to stay strict. (Still 10 lbs down)
    B-omlette, bacon, pork sausage
    L-cheeseburger
    D- snacked on jerky
    S- pistachios

    AM Team

    ReplyDelete
  15. Thank you!! I wanted to go heavy today! Wod with 85-95-105-115-125
    Optional: check

    ReplyDelete
  16. b: eggs, bacon
    l: salas, brisket
    d: brisket, broccoli, cauliflower, cabbage
    strawberries
    Go Night WODers!

    did 1/2 of yesterday's WOD:
    Every minuute on the minute for 30 minutes perform:
    5 push-ups
    10 sit-ups
    15 air squats
    did this for 15 minutes (mostly bc started to fail on push ups), then
    5 rounds of:
    5 couch HSPU
    10 floor tuck ups
    15 doggies each leg

    ReplyDelete
  17. B 3 scrambled eggs, bacon, banana
    S protein shake
    L chipotle salad double chicken, fajita veggies, guac, and salsa
    D 16oz ribeye, sweet potato, and steamed veggies

    Let's just say I had a good day working and felt beastly.

    Team Night WOD'ers
    #noslurpeeshere

    ReplyDelete
  18. B-egg, bacon, ham
    L-stir fry- veggies, eggs, bacon, steak, chicken, and scallops
    S-fruit
    D-left over stir fry from lunch

    ReplyDelete
  19. B eggs sausage
    S almonds
    L chef salad
    S cherries
    D salad w chicken

    ReplyDelete
  20. B-protein shake
    L-kale salad,rotisserie chicken
    S-cucumber with lime and chile powder
    D-protein shake

    Night woder's

    ReplyDelete
  21. B - Omelette w/ bacon, mushrooms, onions, salsa
    L - Burger
    D- Fasted

    ReplyDelete
  22. b berry smoothie with almond milk
    s almonds
    l chicken and veggies
    d salmon and green beans

    ReplyDelete
  23. B- coffee
    S- eggs and sad sausage
    L- chicken Caesar salad
    D- salmon and green beans

    ReplyDelete
  24. B. Apple
    L. Chicken, salad, smoothie

    ReplyDelete
  25. Day 17

    Breakfast: skipped
    Snack: Apple
    L: Turkey patty, avocado, sweet potatoes
    Dinner: lunch meat, carrots, sweet potato fries, bread
    Snack: Orange

    ReplyDelete
  26. Bern a while since I've lifted like that. Hands really felt it.

    75/95/115/135/155

    ReplyDelete