Monday, April 30, 2012

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

Saturday, April 28, 2012

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

Friday, April 27, 2012

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

Wednesday, April 25, 2012

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

Tuesday, April 24, 2012

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

Monday, April 23, 2012

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

Saturday, April 21, 2012

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

Friday, April 20, 2012

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

Wednesday, April 18, 2012

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


Tuesday, April 17, 2012

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

Monday, April 16, 2012

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

Saturday, April 14, 2012

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

Friday, April 13, 2012

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

Wednesday, April 11, 2012

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

Tuesday, April 10, 2012

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

Monday, April 9, 2012

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

Saturday, April 7, 2012

Sunday-April 8, 2012


warm up
-Spealler warm up-

WOD
"Grace"
For time:
135 pound Clean and Jerk, 30 reps


POST TIME TO COMMENTS

Friday, April 6, 2012

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

Wednesday, April 4, 2012

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

Tuesday, April 3, 2012

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

Monday, April 2, 2012

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