WOD

Tuesday, January 8, 2013

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3 Rounds for time:

800m Run

15 Ring Dips

20 Box Jumps (24/20)

25 V-ups

 

< 3 Mos:

5 Rounds for time:

400m Run

7 Ring Dips

9 Box Jumps (scale height as necessary)

11 Ab-mat situps

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Monday, January 7, 2013

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Strength: Bench Press 8,6,6 @ 70, 75, 80%

6 Min AMRAP

9 Kettle bell swings (53/35)

7 Pull-Ups

5 Burpees

2 Min Rest

Repeat as 4 Min AMRAP (1 Min Rest), then as a 2 Min AMRAP

 

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Friday, January 4, 2013

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Workout of the Day
Strict Press: 8, 6, 6 @ 70, 75, 80%

then

50 Pullups
35 Push press (115/85)
25 SDHP (115/85)
5 Rope climbs
*complete each exercise in entirety in order

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Thursday, January 3, 2013

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10 Power snatches (115/85)
20 Pushups
250m Row
4 Rounds

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Wednesday, January 2, 2013

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Back Squat: 8, 6, 6 @ 70, 75, 80%
then
15min AMRAP
8 Front Squat (95/65)
12 TTB
20 Double Unders (2:1)

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Tuesday, January 1, 2013

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In teams of 4 with 2 people working at a time complete
200 Wall balls (20/14)
300 Kettlebell swings (53/35)
400 Box jumps (24/20)
500 Abmat Sit-ups

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Monday, December 31, 2012

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Cash in: 200 Double unders (2:1)
21-15-9
Pullups
Burpees
Slamballs (20/15)
Cash out: 500m row/400m run

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Friday, December 28, 2012

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Deadlift: 10, 8, 8 @ 65, 70, 75%

21 Deadlifts (135/95)
18 Hang Power Cleans
15 Front Squats
12 Push Jerk
15 Front Squats
18 Hang Power Cleans
21 Deadlifts

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Thursday, December, 27, 2012

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3 rounds of:
Run 400 meters
Max set American KB Swings (53/35)
Max set Pullups/Ring rows
Max set Double unders
Rest 2:00

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Wednesday, December 26, 2012

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Bench Press: 10, 8, 8 @ 65, 70, 75%

Cindy-Loo Boo Who!!
3 Rounds: Cindy
5 Pullups
10 Pushups
15 Air Squats
500m Row
2 Rounds: Cindy-Loo
5 L-Pullups
10 Burpees
15 Back Squat – no racks (135/95)
500m Row
1 Round: Cindy-Loo Who
5 Muscle Ups
10 Double Pushup Burpees
15 Front Squats – no racks (135/95)
500m Row

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No Class on Christmas Day Dec 25th

 Dec 26th no early morning Classes,  

Regular Schedule from 9:30am on Dec 26th

 

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Monday, 24 December 2012

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12 Days of Christmas!!!

  1. Sprint (200m)
  2. HSPUs
  3. Wallballs (20/14)
  4. Pistols
  5. Pushups
  6. Pullups
  7. TTBs
  8. Slamballs (20/15)
  9. Box Jumps (24/20)
  10. Hang Power Cleans (95/65)
  11. Barbell Rollouts
  12. Thrusters (95/65)
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Friday, December 21, 2012

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2 Minutes of max reps/time of:

Ring Dips

Strict Pull Ups

Hand Stand Push Ups

Skin The Cats

L-Sits

2 minutes of rest between movements – starting with 200M Run

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Thursday, December 20, 2012

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Thursday 20 December

 Squat Clean (12 minutes to establish a 1RM OR Skill Work)

WOD:  5 Rounds: of 3 Squat Cleans (155#/105#), 6 KB Swings (70/53), 9 High Box Jumps (30/24 in)

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Wed, December 19, 2012

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santa-press

 Wednesday 19 December

Strict Press 10,8,8 @ 65,70,75%

WOD: Teams of 2 (1 working, 1 resting)

21, 18, 15, 12, 9, 6, 3 reps of:

Push Press (115/75#)

Toes To Bar

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