WOD

Wednesday, 26 May

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Push Press: 5-3-2-1-1-1

Then;

1000m Row

400m Run

200m Farmer’s Carry

200m Overhead Walk

25 Burpees

200m Farmer’s Carry

200m Overhead Walk

800m Run

For time.

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Tuesday 25 May

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Double Under Practice

Then;

“Cindy”

AMRAP 20 Min:

5 Pullups

10 Pushups

15 Air Squats

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Monday 24 May

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Continuing the Snatch Progressions…

Snatch: 1-1-1-1-1

Then;

AMRAP 10 min:

15 Power Snatches

30 Situps

OR…

AMRAP 10 Min:

10 Box Jumps

20 Situps

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Sunday 23 May

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Rest Day!

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Saturday 22 May

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Working with a partner  complete 2 rounds for time of the following exercises:

Score total number of reps per exercise as a team

first person runs while partner performs the exercise then switch

200 M Run – Pushpress

200 M Run – Pushup

200 M Run – Pullups

200 M Run – Double Unders

200 M Run – Row for cal

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Friday, 21 May 2010

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Snatch Technique Day.

Then;

2-Person Teams:

4 Rounds for time:

500m Row (full recovery after each row)

Max Rep ABMAT Situps

*Clock stops when both members have each rowed 4 x 500m.

*Score is cumulative sit-up count for the team.

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20 May 2010

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Front Squat:  5-5-5-5-5

Then;

AMRAP 12 min:

10 KB Swings (53/25#)

15 Goblet Squats (Same weights)

200m Run

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19 May 2010

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Deadlift 5-5-5-5-5

6 rds. for time

10 Push Press

20  Box Jumps


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5/15/10

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21,18,15,12,9,6,3

Power Cleans

Pullups

Burpees

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Awesome Opening

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What a great turnout for our soft opening.  We just want to thank everyone who made it out on such a beautiful Saturday.  We had a team workout the Reds against the Blues:

Beggars Choice

Tire hurdles followed by a fence run and a three legged race around the building.  after that each team member picked from a laundry list of exercises to accumulate team points,  heres a quick rundown on some of the exercises:

Pullups

Pushups

Ring Rows

Wall ball

Ab Mat Situps

Walking Lunges

Coffee Bean Bag ...

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Opening Day

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Drop on by for a 10am workout Saturday May 14.  our doors will be open from 10-2.

We will have refreshments post workout.

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Wed. 12 May, 2010

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Assemble GHDs (4), reverse hyper, and kick-ass ROGUE pull-up system.

Then: 4 rds for time:

400M row

10 Pushpress 95/65

15 Wall Ball 20/14

25 Double Unders

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Tuesday 5/11/10

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Receive Shipment

Unload a metric ton of rubber bumpers,

Unpack Kettlebells

Slam some Slamballs,

Set up 29 pullup stations

Program Timer

Assemble GHD’s

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Monday 5/10/10

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Warmup:

500 M Row

Shoulder mobility Work,  front squats

Fran

21-15-9:

Thrusters 95#m / 65# women

Pullups

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Friday 5/7/10

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3 rounds for time:
400 m Run
10 Deadlifts  275/185
20 Push-ups
30 Knees-to-elbows

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