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Thursday
Sep092010

Loving the Short Work Week

Friday September 10, 2010

Brian Lee's dinner of Tuna, sweet potato w/ butter, peppers, cauliflower and broccoli.

WOD: 8RFT

5 Hang Power Snatches 95/65

10 KBS 70/55

15 C-2-B Pull-ups

Endurance: 18 minutes of

20 seconds on : 40 sec off

ECC Sponsered Event: Sunday September 19th

East Rock Challenge

5 Mile Road Race to the summit of East Rock and back,

2 Mile Fitness Walk & 2 Kids Fun Runs

Kids @ 9:30 and 5 miler @ 10 am

Race Benefits: The Connecticut Hospice, Inc.

 

Race Fees:

5 MILE RACE $15.00 before Sept 12th - $20.00 after and on Race Day

2 MILE FITNESS WALK $10.00 before Sept 12th - $12.00 after and on Race Day

KIDS FUN RUNS $6.00 before Sept 12th - $8.00 after and on Race Day
(T-shirt, finisher’s ribbons)

Fight Gone Bad Info:

Wednesday
Sep082010

Thursday

Thursday September 9, 2010

WOD: For Time

1-3-5-7-9-7-5-3-1

Clean 135/95

Jerk

OHS

Sell-out: 3x10

Toes to bar

KBS

Endurance: All Sports

SC-2x8 on: 2 off

IC- 3x8 on: 2 off

LC 4x8on: 2 off

ECC Sponsered Event: Sunday September 19th

East Rock Challenge

5 Mile Road Race to the summit of East Rock and back,

2 Mile Fitness Walk & 2 Kids Fun Runs

Kids @ 9:30 and 5 miler @ 10 am

Race Benefits: The Connecticut Hospice, Inc.

RACE FEES:

5 MILE RACE $15.00 before Sept 12th - $20.00 after and on Race Day

2 MILE FITNESS WALK $10.00 before Sept 12th - $12.00 after and on Race Day

KIDS FUN RUNS $6.00 before Sept 12th - $8.00 after and on Race Day
(T-shirt, finisher’s ribbons)

Fight Gone Bad Info:

Tuesday
Sep072010

Tuesday / Wednesday

Tuesday September 7, 2010

Strength:

3x3 Shoulder to OH 1@70%,80%,90%

2x5 OHS @ 75%

Sellout

2x20 Ring Dips & GHD Sit-ups

Wednesday September 8, 2010

Post-wedding, Post-WOD, Pre-puke

Strength:

Front Squat 4x2 @ 80%

WOD: 7 rounds: NO Time Component

Weighted tire run w/ harness 35/25

10 Air squats

5 Burpees

Rest is equal to the time is takes to cycle through your group

Tony and Jon pulling weight like a monster truck

Endurance: ALL OUT

work:rest-3:2, 2:2, 1:2, 4:2 5:2