WOD

18 August 2010

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500 M Row: (Cash In)

3 Rounds of 200M Med Ball Tosses

20 KB Swings (53/35)

30 ABMat Situps

500 M Row: (Cash Out)

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17 August 2010

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Push Press 3-2-1-1-1

Then,

12 minute clock: Perform 5 burpees at the start of each minute, then max reps of Push Press for remainder of minute (115lb. for men, 75lb. for women).

Rest in Rack Position Only. Once the bar drops, the athlete cannot score any more reps for that minute.  Output is measured by total # of Push Press repetitions completed in 12 minutes.

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16 August 2010

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“Kelly”

5 Rounds of:

400M Run

30 Wall Ball (20lb Men, 14lb Women)

30 Box Jumps (24 in Men, 20 in Women)

(Scale to 20 reps of each movement if needed)

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14 August 200

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Chriss is feeling “froggy”…Come by for some Saturday madness!

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Friday 13 August 2010

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10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Dumbell Bench Press 
(Advanced: 45lbs, Intermediate: 25lb, Novice: 15lbs)

Burpee Pull up – hands must come off the deck every rep of the push up

Jumping Lunges 10,9,8,7….. each leg

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Thursday, 11 August 2010

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Skill: deadlift 3-3-3-3

7 rounds for time of:

185/135 pound deadlift , 10 reps, (deadlift should be about 60% of max deadlift)

15 ghd situps

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Wednesday 11 August

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Push Jerks
3-2-1-1-1

Wod

Teams of two must complete, 3-4 rounds each, as quickly as possible:

1 person does one round while other person rests

15 x Thrusters

Run 400 Meters

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10 August 2010

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WOD

Choose one:

Three rounds for time of:

50 Double unders

21 Kettlebell swings (1.5 pood men / 1 pood women)

12 Ring Rows

1000m row or 800 M run

100 abmat sit ups

30 weighted step-ups

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9 August 2010

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“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Front Squat 3-3-3-3-3-3-3 reps (yes after Cindy constantly Varied) Andrea says WTF?

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Saturdays workout

Posted by:

can’t wait to see what today’s workout is! Come on in. It’s gonna be a good one

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Friday August 6

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Back Squat  5-5-5

For time:
Row 800 meters
100 Pushups
50 KTE or 100 Abmat Situps
Run 800 meters

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Thursday August 5

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2-3 rounds for time
25 – Box Jumps
Sprint the long Sides of the Building
Walking Lunges short side of the building
Sprint the long Sides of the Building
25 – Burpees
Sprint 200 meters with 20 lb. DynaMax Medicine Ball

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Wednesday August 4

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Skill – Squat Cleans 1-1-1-1-1 Reaching for Max Squat Clean

“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

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3 August, 2010

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Tuesday August 3

I took a beating on not wanting to post… you win

Strict Press

3 – 3 – 3 – 3-3….

AMRAP 11 Min

5 thrusters – HEAVY
15 pull ups (or 10 Chest to Bar )

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2 August 2010

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Satan’s Deck of Cards
Spades – Wall Ball
Diamonds – Jumping Slamball
Clubs – Toes to Bar
Hearts –  GHD Situps

Faces =10
Numbers=Numbers
Aces – team runs 200 meters

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