3 Rounds for time:
300 meter Row
15 KB SDHP (53/35)
30 Sit-ups
15 Push Press (95/63)
30 Air Squats
Saturday, December 29, 2012
Tuesday, January 1st
Closed for New Years Day
Happy New Years!!!
Happy New Years!!!
Wednesday, January 2nd
For Time: "David's B-day Wod"
41 Pull-ups
41 Wall Balls
41 KB Swings
41 Box Jumps
41 Slam Balls
41 Double Unders (123 singles)
41 Pull-ups
41 Wall Balls
41 KB Swings
41 Box Jumps
41 Slam Balls
41 Double Unders (123 singles)
Thursday, January 3rd
12 minutes to determine Max Dead Lift
Then; 21 - 15 - 9
Handstand Push-ups
Power clean (95/63)
Goblet Squats (53/35)
Then; 21 - 15 - 9
Handstand Push-ups
Power clean (95/63)
Goblet Squats (53/35)
Friday, January 4th
12 minutes to determine Max Shoulder Press
6,5,4 minute Amraps / 1 minute rest between rounds
4 Bear Complexes (clean, front squat, OH, back squat, OH)
8 Ring Dips
12 Ring Rows
6,5,4 minute Amraps / 1 minute rest between rounds
4 Bear Complexes (clean, front squat, OH, back squat, OH)
8 Ring Dips
12 Ring Rows
Sunday, December 23, 2012
Monday, December 24th
Only one class at 9am
"Victoria"
5 rounds for time:
10 Thrusters (95/63)
14 Box Jumps
12 SDHP (53/35)
12 Burpees
27 KBS (53/35)
"Victoria"
5 rounds for time:
10 Thrusters (95/63)
14 Box Jumps
12 SDHP (53/35)
12 Burpees
27 KBS (53/35)
Tuesday, December 25th
Closed for Christmas
Merry Christmas!!!
Merry Christmas!!!
Wednesday, December 26th
For Time:
20 Hang Cleans (95/63)
20 Pull-ups
20 Front Squats (95/63)
20 Ring Dips
40 Double Unders (120 singles)
20 Hang Cleans (95/63)
20 Pull-ups
20 Front Squats (95/63)
20 Ring Dips
40 Double Unders (120 singles)
10 Hang Cleans (95/63)
10 Pull-ups
10 Front Squats (95/63)
10 Ring Dips
40 Double Unders (120 singles)
5 Hang Cleans (95/63)
5 Pull-ups
5 Front Squats (95/63)
5 Ring Dips
Thursday, December 27th
EMOM for 10 minutes;
2 Position Clean & Jerk at 75% 1RM
*First rep. from the ground, second rep. from the hang position.
Then: Complete a full cycle of Tabata for each movement, count total reps.
Row for Calories
1 minute rest
Alternate: Burpees / Toes to Bar
1 minute rest
Alternate: Air Squats / Box Jumps
1 minute rest
Alternate: Sit-ups / Supermans
2 Position Clean & Jerk at 75% 1RM
*First rep. from the ground, second rep. from the hang position.
Then: Complete a full cycle of Tabata for each movement, count total reps.
Row for Calories
1 minute rest
Alternate: Burpees / Toes to Bar
1 minute rest
Alternate: Air Squats / Box Jumps
1 minute rest
Alternate: Sit-ups / Supermans
Friday, December 28th
5x3 Snatch Grip High-Pulls (75/45)
5x3 Snatch Balance (75/45)
1 minute rest between sets.
Then, 4 Rounds for time;
100 meter Shuttle Run
12 Wall Balls
100 meter Shuttle Run
12 Snatches (75/45)
*Rest between each round an equal amount of time that it takes the athlete to complete each round.
5x3 Snatch Balance (75/45)
1 minute rest between sets.
Then, 4 Rounds for time;
100 meter Shuttle Run
12 Wall Balls
100 meter Shuttle Run
12 Snatches (75/45)
*Rest between each round an equal amount of time that it takes the athlete to complete each round.
Sunday, December 16, 2012
December 17th, Monday
EMOM for 7 minutes
3 Front Squats with 2 second pause on the bottom of 1st rep.
Then 3 rounds for time of;
400 meter Row
8 Dead Lifts (185/123)
10 Pull-ups
12 Ring Push-ups
3 Front Squats with 2 second pause on the bottom of 1st rep.
Then 3 rounds for time of;
400 meter Row
8 Dead Lifts (185/123)
10 Pull-ups
12 Ring Push-ups
December 18th, Tuesday
7-5-3 minute Amraps / 1 minute rest between
5 Hang High Pulls (95/63)
7 Ring Dips
9 Thrusters (95/63)
12 Kettle Bell Swings
5 Hang High Pulls (95/63)
7 Ring Dips
9 Thrusters (95/63)
12 Kettle Bell Swings
December 19th, Wednesday
40 Double Unders (120 singles)
30 Wall Balls (20/14)
20 Clean & Jerks (95/63)
10 Burpees
20 Back Squats (95/63)
30 Slam Balls
400 meter Run
30 Wall Balls (20/14)
20 Clean & Jerks (95/63)
10 Burpees
20 Back Squats (95/63)
30 Slam Balls
400 meter Run
December 20th, Thursday
Strength: Squat Cleans (5-3-3-2-2)
Start at 75% 1RM
Then, 4 rounds for time of;
200 meter Med Ball Run (20/14)
20 KB Cleans (53/35) *10 each arm
20 Goblet Lunges (53/35) *10 each leg
Start at 75% 1RM
Then, 4 rounds for time of;
200 meter Med Ball Run (20/14)
20 KB Cleans (53/35) *10 each arm
20 Goblet Lunges (53/35) *10 each leg
December 21st, Friday
Tribute to the Mayans
21 - 15 - 9
Handstand Push-ups
Med Ball Cleans
Box Jumps
21 - 15 - 9
Handstand Push-ups
Med Ball Cleans
Box Jumps
Sunday, December 9, 2012
Monday, December 10th
3 Rounds for time of;
3 Bear Complex (95/63) consisting of;
- 3 Dead lifts
- 2 Power Cleans
- 1 Front Squat to OH
6 Ring Dips
9 Pull-ups
12 Box Jumps
3 Bear Complex (95/63) consisting of;
- 3 Dead lifts
- 2 Power Cleans
- 1 Front Squat to OH
6 Ring Dips
9 Pull-ups
12 Box Jumps
Tuesday, December 11th
Strength: (5-3-3-2-2) Shoulder Press
Start at 75% 1RM
Then: EMOM for 12 minutes;
Even minutes (0,2,4,6,8,10) 3 Back Squats at 75% 1RM
Odd minutes (1,3,5,7,9,11) 10 Burpee's
You must finish all burpee's before starting Back Squats.
Start at 75% 1RM
Then: EMOM for 12 minutes;
Even minutes (0,2,4,6,8,10) 3 Back Squats at 75% 1RM
Odd minutes (1,3,5,7,9,11) 10 Burpee's
You must finish all burpee's before starting Back Squats.
Wednesday, December 12th
For Time;
30 Turkish Get-ups (35/26)
30 Butterfly Sit-ups
30 Front Squats with Bumper plate (15/10)
30 Power cleans (75/45)
30 Double Unders (90 singles)
30 Slam Balls
30 KBS
30 Goblet Lunges
30 minute Cap on Workout!
30 Turkish Get-ups (35/26)
30 Butterfly Sit-ups
30 Front Squats with Bumper plate (15/10)
30 Power cleans (75/45)
30 Double Unders (90 singles)
30 Slam Balls
30 KBS
30 Goblet Lunges
30 minute Cap on Workout!
Thursday, December 13th
Skills Practice: Double Unders / Muscle Ups
for first 20 minutes, then;
"Karen"
150 Wall Balls for time
for first 20 minutes, then;
"Karen"
150 Wall Balls for time
Friday, December 14th
5 - 5 - 5 minute Amraps / 1 minute rest between;
8 Toes to Bar
12 One Arm KB Squats (35/26)
15 Push-ups
8 Toes to Bar
12 One Arm KB Squats (35/26)
15 Push-ups
Saturday, December 15th
Change in Scheduling!!
Meet at the box as usual,
Team Wod, Coaches Chose
Meet at the box as usual,
Team Wod, Coaches Chose
Sunday, December 2, 2012
Monday, December 3rd
EMOM for 5 minutes
2 Back Squats with a 2 second pause at the bottom
at 75% 1RM
Then; 10 minute Amrap / 2 minute rest / 8 minute Amrap of:
10 Pull-ups
20 Jumping Lunges
10 Ring Dips
20 Sit-ups
2 Back Squats with a 2 second pause at the bottom
at 75% 1RM
Then; 10 minute Amrap / 2 minute rest / 8 minute Amrap of:
10 Pull-ups
20 Jumping Lunges
10 Ring Dips
20 Sit-ups
Tuesday, December 4th
Strength: (5-3-3-2-2) Push Press
Start at 70% of 1RM and work up to 2RM
Then; 5 rounds for time of:
8 Dead Lifts (185/123)
12 Slam Balls
8 Toes to Bar
12 Box Jumps
Start at 70% of 1RM and work up to 2RM
Then; 5 rounds for time of:
8 Dead Lifts (185/123)
12 Slam Balls
8 Toes to Bar
12 Box Jumps
Wednesday, December 5th
For time:
800 meter Row
40 KB SDHP (53/35)
20 Wall Balls
40 Burpees
20 Hang Snatches (75/45)
40 KBS (53/35)
20 V-ups
800 meter Row
800 meter Row
40 KB SDHP (53/35)
20 Wall Balls
40 Burpees
20 Hang Snatches (75/45)
40 KBS (53/35)
20 V-ups
800 meter Row
Thursday, December 6th
EMOM for 5 minutes
2 Clean & Jerks at 75% 1RM
Then, 15 minute Amrap of;
8 Ring Dips
12 one arm KB snatches (6 each arm at 35/26)
8 Chest to Bar Pull-ups
12 Med Ball Cleans
2 Clean & Jerks at 75% 1RM
Then, 15 minute Amrap of;
8 Ring Dips
12 one arm KB snatches (6 each arm at 35/26)
8 Chest to Bar Pull-ups
12 Med Ball Cleans
Friday, December 7th
21 - 15 - 9
Handstand Push-ups
Front Squats (95/63)
Slam Balls
Handstand Push-ups
Front Squats (95/63)
Slam Balls
Sunday, November 25, 2012
Monday, November 26th
6 min. Amrap, Ab Tabata , 6 min. Amrap / 1 min. rest between
8 Ring Dips
12 Goblet Lunges
15 KB SDHP
8 Ring Dips
12 Goblet Lunges
15 KB SDHP
Tuesday, November 27th
21 - 15 - 9
Dead Lift (135/85)
Slam Balls
Wall Balls
Dead Lift (135/85)
Slam Balls
Wall Balls
Wednesday, November 28th
Fight Gone Bad
Pull-ups
Burpees
Sit-ups
KB SDHP
Box Jumps
Pull-ups
Burpees
Sit-ups
KB SDHP
Box Jumps
Thursday, November 29th
3 rounds
200 meter Med Ball Run
8 Push Press (75/45)
12 Kettle Bell Swings
8 Med Ball Cleans
12 V- Ups
Friday, November 30th
40 - 30 -20
Double Unders (x3 singles)
Plank Kettle Bell Pulls (35/26)
Air Squats
Double Unders (x3 singles)
Plank Kettle Bell Pulls (35/26)
Air Squats
Saturday, December 1st
Team
400 meter Row / 20 Burpee Pullups (Partners Alternate)
40 Hang Clean to OH (75) (Do not sit weight down)
40 Burpee Box Jumps (20 each/alternating)
40 Partner Wall Balls
Finish with a 400 meter Run
400 meter Row / 20 Burpee Pullups (Partners Alternate)
40 Hang Clean to OH (75) (Do not sit weight down)
40 Burpee Box Jumps (20 each/alternating)
40 Partner Wall Balls
Finish with a 400 meter Run
Sunday, November 18, 2012
Monday, November 19th
Strength training: Push Press (5-3-3-2-2)
Start at 70% 1 rep. Max
Then, 4 rounds for time;
6 Ring Dips
9 Hang Cleans (95/53)
12 Slam Balls
15 Over the Box Jumps
Start at 70% 1 rep. Max
Then, 4 rounds for time;
6 Ring Dips
9 Hang Cleans (95/53)
12 Slam Balls
15 Over the Box Jumps
Tuesday, November 20th
1500 meter Row for Time, Then;
8 - 6 minute Amraps / 2 minute rest between;
3 Wall Walks
5 Hang Clean to OH (85/45)
10 One Arm KB Squats (35/26, 5 each arm)
8 - 6 minute Amraps / 2 minute rest between;
3 Wall Walks
5 Hang Clean to OH (85/45)
10 One Arm KB Squats (35/26, 5 each arm)
Wednesday, November 21st
Skills training: rope climb
Then, For Time;
50 double unders (150 singles)
40 KB Lunges
30 Toes to Bar
20 Burpee's
50 double unders (150 singles)
Then, For Time;
50 double unders (150 singles)
40 KB Lunges
30 Toes to Bar
20 Burpee's
50 double unders (150 singles)
Friday, November 23rd
6-6-6 minute Amraps / 1 minute rest between;
6 Chest to Bar Pull-ups
10 Push Press (95/53)
12 Front Squats (95/53)
6 Chest to Bar Pull-ups
10 Push Press (95/53)
12 Front Squats (95/53)
Saturday, November 24th
Team Wod
Begin Wod with a 800 meter Bar Bell Carry
40 Jump over your partner burpee's
50 Med Ball Situps (25 each)
60 Thrusters (45/33 bar)
End Wod with a 200 meter Farmer's Carry
Begin Wod with a 800 meter Bar Bell Carry
40 Jump over your partner burpee's
50 Med Ball Situps (25 each)
60 Thrusters (45/33 bar)
End Wod with a 200 meter Farmer's Carry
Sunday, November 11, 2012
Monday, November 12th
Hero Wod "Daniel"
For Time;
50 Pull Ups
400 meter Run
21 Thrusters (95/53)
800 meter Run
21 Thrusters (95/53)
400 meter Run
50 Pull Ups
For Time;
50 Pull Ups
400 meter Run
21 Thrusters (95/53)
800 meter Run
21 Thrusters (95/53)
400 meter Run
50 Pull Ups
Tuesday, November 13th
4 Rounds For Time;
7 Power Snatches (95/53)
14 Goblet Lunges (35/26)
7 Ring Dips
14 Box Jumps (24"/20")
7 Power Snatches (95/53)
14 Goblet Lunges (35/26)
7 Ring Dips
14 Box Jumps (24"/20")
Wednesday, November 14th
Strength: Clean & Jerk (5-3-3-2-2)
Start at 75% 1RM, Then;
21-15-9
Front Squats (95/63)
KB SDHP (53/35)
Wall Balls
Start at 75% 1RM, Then;
21-15-9
Front Squats (95/63)
KB SDHP (53/35)
Wall Balls
Friday, November 16th
3 rounds; 8-6-4 minute Amraps / 1 minute rest between rounds;
8 OH Squats (75/33)
10 Burpee Pull Ups
12 KB Swings
8 OH Squats (75/33)
10 Burpee Pull Ups
12 KB Swings
Sunday, November 4, 2012
Monday, November 5th
12 minutes Strength Training: Back Squat (5-3-3-2-2)
Start at 70% of 1RM, increase each set by 5%, then;
12 minute Amrap of:
6 Hang Clean & Jerks (95/53)
12 Slam Balls
18 KBS
Start at 70% of 1RM, increase each set by 5%, then;
12 minute Amrap of:
6 Hang Clean & Jerks (95/53)
12 Slam Balls
18 KBS
Tuesday, November 6th
4 rounds for time:
5 Dead Lifts (155/95)
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Air Squats
5 Dead Lifts (155/95)
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Air Squats
Wednesday, November 7th
3 rounds: 6 minute Amrap / 1 min rest.
5 Bear complexes consisting of;
(Clean to Front Squat to OH to Back Squat to OH)
10 Box Jumps
20 Weighted Planks (35/26)
5 Bear complexes consisting of;
(Clean to Front Squat to OH to Back Squat to OH)
10 Box Jumps
20 Weighted Planks (35/26)
Friday, November 9th
20 minute Amrap of:
800 meter Row
8 Push Press (85/53)
8 Toes 2 Bar
8 Wall Balls
800 meter Row
8 Push Press (85/53)
8 Toes 2 Bar
8 Wall Balls
Sunday, October 28, 2012
Monday Oct. 29, 2012
20 minute AMRAP of:
500 meter row
5 Front squats, clean from the ground (75/53)
10 Slam balls
15 Kettle
bell swings
Tuesday Oct. 30, 2012
8 Rounds for time of:
8 Toes to Bar
8 GTO (95/63)
8 Pull Ups
8 Box Jumps
8 Toes to Bar
8 GTO (95/63)
8 Pull Ups
8 Box Jumps
Wednesday Oct. 31, 2012
3 rounds for time of:
5 minute AMRAP with one minute rest between rounds of
5 Hang Snatches (75/33)
7 Ring Dips
9 Wall Balls
Start each round were you ended the last.
Friday Nov. 2, 2012
2 rounds: 8 min. AMRAP/4 min. rest between rounds
30 double Unders (75 Singles)
7 Thrusters (85/63)
9 Pull Ups
12 KB SDHP
Saturday Nov. 3, 2012
09:00 AM CrossFit (Coach's Choice)
10:00 AM Basics
10:00 AM Basics
Sunday, October 21, 2012
Monday Oct. 22, 2012
CrossFit Benchmark "Elizabeth"
21-15-9
Power cleans (135/95)
Ring Dips
Tuesday Oct. 23, 2012
3 rounds: 4 min. AMRAP/1 min. rest of:
9 back squats off the rack (95/63)
9 Push Press or Jerk (95/63)
9 Burpee Box Jumps
9 KB SDHP
Wednesday Oct. 24, 2012
"Chipper"
60 Lunges (30 each leg)
30 Push ups
30 Med. Ball Cleans
30 Abmat Sit-ups
30 Pull ups
60 Lunges (30 each Leg)
Sunday, October 14, 2012
Monday Oct. 15, 2012
For Time:
2000 Meter Row for time,
then:
21 - 15 - 9
Dead Lift (185/123)
Hand Release Push ups
V-ups
Tuesday Oct. 16, 2012
3 rounds: 6 minute AMRAP
with 1 minute rest of:
9 C2B Pull ups
12 Goblet Lunges (53/35)
15 Kettle Bell SDHP (53/35)
Start each round where you
finished the previous.
Wednesday Oct. 17, 2012
4 Rounds for time of:
8 Wall Balls
10 Knees to Elbows
12 Slam Balls
15 Kettle Bell Swings
Thursday Oct. 18, 2012
Strength & Skills
Power Cleans (5-3-3-2-2)
Skills Training
Friday Oct. 19, 2012
20 minute AMRAP:
400 meter row
4 Bear Complex of:
Hang Clean to Front squat to
Overhead (95/63)
8 Pull Ups
12 Box Jumps
Sunday, October 7, 2012
Monday Oct. 8, 2012
12 min. skills training: Kettle bell snatch, then:
9,6,3 min. AMRAP / 1 min. rest between rounds of:
3 Wall Walks
6 Toes to Bar
12 Slam Balls
Tuesday Oct. 9, 2012
12 min. Strength Training: Push Press (5-3-3-3-2)
Start at 70% of 1RM
Then 4 rounds for time of:
8 Burpee Pull Ups
10 Kettle Bell Snatch (5 each arm) (35/26)
12 Medicine Ball Cleans
Wednesday Oct. 10, 2012
Fight Gone Bad Format of:
Pull Ups
Kettle Bell SDHP (53/35)
Box Jumps
Weighted Planks (35/26)
Push Press or Jerk (75/45)
Thursday Oct. 11, 2012
Strength & Skills
Back Squat (5-3-3-3-2)
Start @ 70% 1RM
Skills training: Handstand Holds
Friday Oct. 12, 2012
20 minute AMRAP of:
300m Row
6 Ring Dips
9 Hang Cleans (95/63)
12 Wall Balls
Then, Tabata 2 rounds/ 2 min. rest between
300m Row
6 Ring Dips
9 Hang Cleans (95/63)
12 Wall Balls
Then, Tabata 2 rounds/ 2 min. rest between
Sunday, September 30, 2012
Monday Oct. 1, 2012
3 Rounds; 6 min AMRAP/1min rest of:
6 Ring Dips
12 Wall Balls
6 Hang Snatches (75/53)
12 Burpees
Tuesday Oct. 2, 2012
12 Minute AMRAP of:
10 Box Jumps
15 Slam Balls
30 Double Unders
Then 5 minute rest, then:
Tabata: Ab work
Wednesday Oct. 3, 2012
4 Rounds for time of:
5 Clean & Jerks (95/63)
20 KBS
5 Front Squats (95/63)
20 Mountain Climbers
Thursday Oct. 4, 2012
12 Minutes: Skills training / Turkish Get Ups, then:
EMOM for 20 Minutes:
3 Squat Cleans to Overhead
Friday Oct. 5, 2012
21 - 15 - 9
Deadlift (165/123)
Pull Ups
Saturday Oct. 6, 2012
08:00 AM Intros
09:00 AM Team WOD
10:00 AM Basics
Sunday, September 23, 2012
Monday Sept. 24, 2012
For Time:
400 Meter Row
40 Kettle Bell Swings (53/35)
40 Double Unders (100 single’s)
40 Weighted Planks (35/26) Kettle
Bell
40 Abmat Sit ups
40 Air Squats
Tuesday Sept. 25, 2012
3 Rounds: 4 minute AMRAP with 1
minute rest of:
9 Handstand Pushups (Use box to
Scale)
9 Front Squats (95/63)
12 Kettle Bell SDHP
Start each round where you
finished the previous.
Wednesday Sept. 26, 2012
4 Rounds for time of:
10 Overhead squats (75/45)
15 Pushups
10 Toes to Bar
15 Slam Balls
Thursday Sept. 27, 2012
Strength & Skills
Hang Power Snatch (5-3-3-2)
Start with (45/33) bar, and then
add weight each set
Skills training: Double Unders,
Handstand holds,
Kipping Pull-ups, Med Ball Cleans,
etc.
Friday Sept. 28, 2012
20 min AMRAP of:
250 Meter Row
Bear Complex of:
3 Deadlifts, 2 Hang Cleans, 1 Overhead
(95/63)
10 Pull-ups
15 Box Jumps
Saturday Sept. 29, 2012
09:00 AM Team WOD
10:00
AM BasicsTuesday, September 18, 2012
Monday Sept. 17, 2012
12 min. to determine 1RM Push Jerk
THEN, 21-15 -9
TOE'S TO BAR
BURPEE'
SQUATS
THEN, 21-15 -9
TOE'S TO BAR
BURPEE'
SQUATS
Tuesday Sept 18, 2012
DEAD LIFT (5-3-3-3-2)
Start at 70% of 1RM
Then, 3 rounds for time of:
300 M ROW
20 KBS
PUSH PRESS (75/53)
Start at 70% of 1RM
Then, 3 rounds for time of:
300 M ROW
20 KBS
PUSH PRESS (75/53)
Wednesday Sept. 19, 2012
FIGHT GONE BAD
PULL UPS
WALL BALLS
KB SDHP
BOX JUMPS
PUSH PRESS (75/53)
PULL UPS
WALL BALLS
KB SDHP
BOX JUMPS
PUSH PRESS (75/53)
Saturday, September 15, 2012
Thursday Sept. 20, 2012
STRENGTH & SKILLS
HANG CLEANS (5-3-3-3-2)
START @ 70% 1RM
HANDSTAND PUSH UPS/SKILLS TRAINING
Friday Sept. 21, 2012
20 MIN AMRAP OF:
200M ROW
5 RING DIPS
10 PULL UPS
15 BOX JUMPS
5 RING DIPS
10 PULL UPS
15 BOX JUMPS
Saturday, September 8, 2012
Monday Sept. 10, 2012
Strength: 12 min. to determine Max Shoulder Press
WOD: 5 rounds for time of:
200m row
20 KB SDHP
Wednesday Sept. 12, 2012
WOD: 3 rounds for time of:
5 Clean & Jerks (115/63)
10 Ring Dips
200m run
Friday Sept. 14, 2012
Skills: Snatch
WOD: 12 min. Amrap of:
10 pullups
20 abmat situps
30 double unders
Monday, September 3, 2012
Monday, September 3rd
3 round Amrap with 1 min. rest between rounds,:
1st round 6 min, 2nd round 4 min, 3rd round 2 min. of:
5 Front Squats
10 Toes to Bar
15 Slam Balls (20/15)
Start each round where you ended the last round.
Wednesday, September 5th
4 rounds for time of:
400 meter run
5 dips
10 pullups
15 abmat situps
Friday, September 7th
Begin WOD with a 500 meter row then 3 rounds of:
7 Clean & Jerks (115/63)
12 Burpee’s
15 Kettle Bell Swings
The finish WOD with a 400 meter Run
Saturday, August 25, 2012
Monday Aug 27, 2012
3 Rounds of, 4 min. Amrap’s with 1 min. rest between rounds of:
10 pullups
10 Ring Dips
10 Burpee’s
Start each round where you ended the previous round.
Wednesday Aug 29, 2012
40 – 30 – 20 reps for time of:
Wall Balls
Double Unders (x3 for singles)
Kettle Bell Sumo Deadlift Highpulls
Friday Aug 31, 2012
5 rounds for time of:
15 Hang Cleans (135/83)
15 Burpee’s
15 Box Jumps
Saturday, August 18, 2012
Monday Aug 20, 2012
12 minutes to determine Max Back Squats
Then...
4 rounds for time of:
3 minute AMRAP's with one minute rest between rounds of...
3 Squat Cleans
6 Wall Balls
9 Hand Release Push ups
Start each round were you ended the last round for total reps
Wednesday Aug 22, 2012
12 minutes to determine max Power Clean
Then...
"Grace" 30 reps of:
Clean & Jerk (135/95)
Friday Aug 24, 2012
1000 meter row for time
Then 12 minute AMRAP of:
5 Front Squats (95/65)Lbs
15 Kettle bell swings (1/7.5)Pood
25 Double Unders (75 singles)
Monday, July 30, 2012
Monday August 13, 2012
12 Minutes to Determine Max Deadlift
Then...
4 Rounds for Time of:
10 Pull Ups
20 Hand Release Push Ups
30 Ab Mat Sit Ups
40 Air Squats
Wednesday, Aug 15, 2012
12 Minutes to Determine Max Push Press
Then...
21 - 15 - 9 for Time of:
Dead Lift (185/135)
Wall Balls
Friday August 17, 2012
500 Meter Row for Time
Then...
5 push press (75/53)
10 Box Jumps
15 kettle bell swings
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