Wednesday Dec 31, 2014

Reminder: No class today!


Wod:
Run a 5K

Tuesday December 30, 2014

Wod:

3 rounds for time

10 box jumps

7 bear complex:
     Power clean, front squat, push press, back squat, push press

10 push ups

Monday December 29, 2014

Wod:

Death by Supermans

rest 3 min

5x 100 m sprint- rest 1 min between sprints

Saturday December 27, 2014

Grace

30 cleans and jerks for time 135/95

Thursday December 26, 2014


Wod:

21-15-9

Kbs
Push press

Wednesday December 24, 2014

400 sit ups
300 squats
200 push ups
100 supermans

Please chip as needed

Tuesday December 23, 2104


Row 1000 m
Rest 3 min
Row 1000 m
Rest 3 min

Row 1000 m

Monday December 22, 2104

12 Days of Christmas:

1-   50m carry 53/35 (each hand)
2-   HSPU
3-   Ring rows
4-   Pistols
5-   Ring dips
6-   T2B
7-   Wallball 20/14
8-   Weighted lunges 4 l/r 53/35 (each hand)
9-   KBS 53/35
10  DU
11- Box Jumps
12–DeadLift body weght

Saturday, December 20, 2014

Saturday Surprise WOD!

Friday, December 19, 2014

5 rounds for time

10 handstand push-ups
15 pull-ups
20 box jumps
25 double unders

Thursday, December 18, 2014

Mainsite

For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

75/55# for women

Wednesday, December 17, 2014

Mainsite 141210

In front of a clock set for 12 minutes with a 135/95-lb. barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Tuesday, December 16, 2014

3 rounds for time

150 double unders
50 walking lunges (25 each leg)

Monday, December 15, 2014

21-15-9

Power Snatch @ 75/115#
Ring dips

Saturday, December 13, 2014

Surprise WOD!

Friday, December 12, 2014

AMRAP in 7 minutes
7 box jumps
7 kettle bell swings

Rest 2 minutes

AMRAP in 7 minutes
7 air squats
7 push press @ 45/35#

Rest 2 minutes

AMRAP in 7 minutes
7 ball slams @ 20/14#
7 push-ups

Thursday, December 11, 2014

4 rounds for time

20 deadlifts @ 95/135#
10 power cleans @ 95/135#
5 push press @ 95/135
400m run

Wednesday, December 10, 2014

4 rounds for time

10 power snatch @ 75/115#
10 burpees
10 box jumps @ 20/24"

Tuesday, December 9, 2014

Front squat

7 x 3

Build up to a heavy set of 3 or a 3RM.  Rest 2-3 mins between sets.

Then,

2 sets of max reps at 70% of heaviest weight from above.

Monday, December 8, 2014

Barbara

5 rounds

20 pull-ups
30 push-ups
40 sit-ups
50 air squats

Saturday, December 6, 2014

AMRAP in 20 minutes

5 thrusters @ 65/95#
7 SDLHP @ 65/95#
10 double unders

Friday, December 5, 2014

AMRAP in 15 minutes

1 wall ball shot
25 double unders
2 wall ball shots
25 double unders
3 wall ball shots
25 double unders
And so on...

Wednesday, December 3, 2014

For time:

10 deadlifts @ bodyweight
3 rounds of Cindy
8 deadlifts
3 rounds of Cindy
6 deadlifts
3 rounds of Cindy
4 deadlifts
3 rounds of Cindy
2 deadlifts
3 rounds of Cindy

Tuesday, December 2, 2014

For time:

500m row
21 box jumps @ 30/24"
500m row
15 box jumps @ 30/24"
500m row
9 box jumps @ 30/24"