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Just want to give everyone a heads up. The snow is gone, and it’s warm, enough, to start doing some running outside. With that said you can count on running be thrown into the workouts starting this week. We haven’t done it in quite some time, so get your running legs together, and make sure you come prepared. See you Monday.

WOD: “New Bern”- Max Reps:1 minute Thrusters 95/651 minute Sumo Deadlift High-pulls 95/651 minute Rest1 minute Thrusters 95/65 1 minute Sumo Deadlift High-pulls 95/65 1 minute Rest 1 minute Thrusters 95/65 1 minute Sumo Deadlift High-pulls 95/65 1 minute Rest 1 minute Thrusters 95/65 1 minute Sumo Deadlift High-pulls 95/65 1 minute Rest 1 minute Thrusters 65/45 1 minute Sumo Deadlift High-pulls 65/45 1 minute Rest 1 minute Thrusters 65/45 1 minute Sumo Deadlift High-pulls 65/45 1 minute Rest 1 minute Thrusters 65/45 1 minute Sumo Deadlift High-pulls 65/45 1 minute Rest 1 minute Thrusters 65/45 1 minute Sumo Deadlift High-pulls 65/45 1 minute Rest 1 minute Thrusters 45/35 1 minute Sumo Deadlift High-pulls 45/35 1 minute Rest 1 minute Thrusters 45/35 1 minute Sumo Deadlift High-pulls 45/35 1 minute Rest 1 minute Thrusters 45/35 1 minute Sumo Deadlift High-pulls 45/35 1 minute…

WOD: Deadlift: 5-5-5 Strict Press: 5-5-5 AQAP:100 Burpee Pull-ups Post results/thoughts to comments Great work today everybody, did anybody actually think the workout was 1,000 Burpee Pull-ups. I think we’d still be in the gym. It was awesome to see a bunch of you attack as many of the burpee pull-ups as you could before moving to a band. A bunch of your PR’d on the deadlift and press to. Great work. Happy April. Lets hope these April showers bring some May flowers, and lots of sun. Cheers. Ryan and Alex on the burpee pull-ups Tanya and Terri cranking out burpees – Jade

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.) Post results/thoughts to comments It was awesome to see a lot of your really hit your weakness and do what you don’t like seeing on the board. I know its one thing to do burpees when they’re written on the…

WOD: Jump Rope Practice 10 minutes: Spend this time working on your single or double-unders. Try and set specific unbroken sets and try and reach them. “Hampton Roads”- 10 rounds AQAP:15 Deadlifts 135/9515 Push-ups Post results/thoughts to comments Awesome work everybody, I’m pretty sure a few of you got your first double-unders today. Great job. It was nice to get out in the sun for a few minutes. Don’t worry the warm weather will be here soon enough. Nice job to see some of you jumping up on your scaling today and pushing a heavier weight on the deadlift. You guys continue to do awesome. Open workout is posted. It’s a good one, I did it today, we will be doing it Saturday at 11:30 AM for anyone who wants to watch, join in, whether your signed up for the Open or not. Cheers….