Tuesday- May 1, 2012

warm up

100m x 4

then...

20 squats x 3

then...

4 minute squat hold

For time:

9-7-5 Overhead squats (135lbs/95lbs)

30-20-10 Wall balls (20lb/14lb)

POST TIME TO COMMENTS

Sunday- April 29, 2012

warm up

2 rounds of "CINDY"

then...

200m sprint x 3

1 minute rest between sprints

WOD

3:00 on

1:00 off

- For max reps

#1- Hand release push-ups

#2- Bent over row (135lbs/95lbs)

#3- ab mat sit ups

#4- 21' handstand walks

* Score total reps

POST SCORE TO COMMENTS

Saturday-April 28, 2012

warm up

-400m run x 3

-90 seconds rest between runs

AMRAP 12

3 Thrusters (135lbs/95lbs)

9 Chest-to-Bar Pull-ups

12 Double Unders

POST ROUNDS TO COMMENTS

Thursday-April 26, 2012

warm up

-450m run

then...

-20 squat hops

-75 unbroken squats

-warm up to deadlift weight

Complete 3 rounds of the following:

In 5 minutes complete a 400 Meter Run

In the remaining time, complete AMRAP of:

7 Sumo Deadlifts  (185lbs, 115lbs)

7 Push-Ups


3 minutes between rounds

POST SCORE TO COMMENTS

Wednesday-April 25, 2012

-warm up-

450m run

then...

50m sprint x 10 (walk to start line is rest)

Three rounds of:

100 Double Unders (300 single skips)

For Time

*rest as needed between rounds

POST TIME TO COMMENTS

Tuesday-April 24, 2012

warm up

-tabata squats-

12 minute AMRAP of:

5 Hang Power Cleans @ (185lbs/120lbs)

7 Ring Dips

9 T2B

Post rounds to comments

Sunday-April 22, 2012

For Time:

50 Power Cleans (65/45 lbs)

40 Front Squats

30 Push Jerks

20 Snatches

10 Squat Clean Thrusters

515m run

POST TIME TO COMMENTS

Saturday-April 21, 2012

warm up


450m run
then...
20 squats
2 minutes hip ripper
20 sit ups
1 minute each side spiderman stretch
20 push ups

For Time:

50 Double Unders

50 Sit Ups

5 Squat Cleans (95lbs/65lbs)

40 Double Unders

40 Sit Ups

5 Squat Cleans

30 Double Unders

30 Sit Ups

5 Squat Cleans

20 Double Unders

20 Sit Ups

5 Squat Cleans

10 Double Unders

10 Sit Ups

5 Squat Cleans

POST TIME TO COMMENTS

Thursday-April 19, 2012

warm up

450m run

then...

50 unbroken wallballs (8lbs/6lbs)

50 unbroken squats

2 minute calf stretch each calf

7 minute AMRAP of:

7 Power Snatches (95lbs/65lbs)

15 HR Pushups

30 Double-Unders

POST ROUNDS TO COMMENTS

Wednesday-April 18, 2012

Above: The Games are coming!!! Peanut with Katie Hogan

warm up

Class designs todays warm up

WOD

Run 150m

30 Deadlifts 135/95

Run 150m

25 Deadlifts

Run 150m

20 Deadlifts


**EXTRA CREDIT**

"RANDY"
75 POWER SNATCHES (75LBS/45LBS)
FOR TIME


**EVERY REP TO BE PERFORMED WITH PERFECT FORM*
*THIS IS NOT TO SPEED THROUGH*
 *THIS IS FOR MUSCLE MEMORY*


---PLEASE WATCH---

POST TIME TO COMMENTS

Tuesday-April 17, 2012

warm up


"self warm up"

WOD

4 Mini AMRAPS

3:00 On, 1:30 Off

1) 20 KB swings

Max reps 2-fer-1′s wallball

2) 20 Box Jumps

Max reps dumbbell power cleans

3) 20 Burpees

Max reps push-ups

4) Run 150m

Max reps wall climbs

POST TOTAL OF MAX REP SETS

Sunday-April 15, 2012

warm up
3 rounds of "Cindy"
deadlift warm up till WOD weight

WOD

5 Rounds

:15 seconds Chest to bar pull ups

:45 seconds rest

:15 seconds Deadlift 225/135

:45 seconds rest

:15 seconds burpees
:45 seconds rest

- Score and total reps

POST TOTAL REPS TO COMMENTS

Saturday-April 14, 2012

warm up
450m run
4- 100m sprints
2- 200m sprints
50 unbroken wallballs

7 rounds for time:

7 Thrusters (135lbs/95lbs)

7 Box jumps (24"/20")

100 m Sprint

POST TIME TO COMMENTS

Thursday-April 12, 2012

warm up
50 unbroken squats
then...
6- 200m runs
then...
50 unbroken squats

WOD

100ft overhead walking lunge (45/25lb plate)

21- pullups

100ft overhead walking lunge (45/25lb plate

15- pullups

100ft overhead walking lunge (45/25lb plate)

9- pullups

POST TIME TO COMMENTS

Wednesday-April 11, 2012

warm up
450m run
then...
20 squat jumps
20 push ups
2x
then...
4- 150m sprints

8 minute AMRAP of:

20 Perfectly Vertical KBS (53lbs/35lbs)

30′ HS Walk

40 Double-Unders

POST ROUNDS TO COMMENTS

TUESDAY-April 10, 2012

warm up
-clean technique warm up-

WOD

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable

POST TIME TO COMMENTS

Sunday-April 8, 2012

warm up
-Spealler warm up-

WOD

"Grace"

For time:

135 pound Clean and Jerk, 30 reps

POST TIME TO COMMENTS

Saturday-April 7, 2012

Above: Yup

warm up


-snatch technique drills-

WOD

"Isabel"
For time:
Snatch 135 pounds, 30 reps

*Use 95 pounds, 65 pounds or broomstick as needed


POST TIME TO COMMENTS

Thursday-April 5, 2012

Above: Jeremy Kinnick using Mark Bell's slingshot

warm up

OH med ball toss x 5

med ball partner rotations x 5

med ball partner pass sit ups x 5

3x

WOD

3-3-3-3-3

Bent Over Row

POST LOADS TO COMMENTS

Wednesday-April 4, 2012

warm up

8- 100m sprints

then...

100 push ups

WOD

515m walking lunge

*if it sounds easy show up and try it!!!!

POST TIME TO COMMENTS

Tuesday-April 3, 2012

warm up

450m run

30 KB swings (unbroken)

450m run

30 KB swings (unbroken)

WOD

As many rounds as possible in 10 minutes

5 Wall Climbs

25 Air squats

POST ROUNDS TO COMMENTS