Monday, October 1, 2012
A WOD/B WOD
15 Min AMRAP
9 Toes to Bar
15 Kettlebell swings (1.5/1 POOD)
21 Double Unders
Possible scale options:
9 Knee Tucks or 9 Abmat Situps
15 Kettlebell swings (1 POOD/ 20 lb DB)
63 Single Jump Ropes
Friday, September 28, 2012
Friday, September 28, 2012
At the start time of class there will be Kipping pull up coaching for 20min. If you show up late or are not warmed up you might miss some of it so try to show a little early if possible.
WOD A/B
Run a 5K!
If you prefer to not run on a track, use the above to figure out where to go. It starts and ends right in front of Halsey. It's the green line.
Don't forget Barbells for Beth's Boobs at 1000 on Sat.
At the start time of class there will be Kipping pull up coaching for 20min. If you show up late or are not warmed up you might miss some of it so try to show a little early if possible.
WOD A/B
Run a 5K!
If you run the out side of the track run 12 1/2 laps
If you prefer to not run on a track, use the above to figure out where to go. It starts and ends right in front of Halsey. It's the green line.
Don't forget Barbells for Beth's Boobs at 1000 on Sat.
Thursday, September 27, 2012
Thursday, September 27, 2012
WOD A/B
10 Ring Dips
21 Box jumps
21 Push Press 85lb/65lb
15 Box jumps
15 Push Press 85lb/65lb
9 Box jumps
9 Push Press 85lb/65lb
10 Ring Dips
WOD A/B
10 Ring Dips
21 Box jumps
21 Push Press 85lb/65lb
15 Box jumps
15 Push Press 85lb/65lb
9 Box jumps
9 Push Press 85lb/65lb
10 Ring Dips
Wednesday, September 26, 2012
Wednesday, September 26, 2012
*** 1630 (430PM) class has been moved to 1700 (5PM) for today. ***
WOD A/B
10 x 225/155lb Dead lift
Run 400m with a Med ball 20/14lb
3 Rounds for time, start and finish on the concrete
Cash out: Work on Ring Dips!
*** 1630 (430PM) class has been moved to 1700 (5PM) for today. ***
WOD A/B
10 x 225/155lb Dead lift
Run 400m with a Med ball 20/14lb
3 Rounds for time, start and finish on the concrete
Cash out: Work on Ring Dips!
Tuesday, September 25, 2012
Ten to Two Tuesday! ( Sounds better than 100 to 20 anyways)
10 Burpees
10 Pull ups
100 Double Unders (3:1 sub)
8 Burpees
8 Pull ups
80 Double Unders (3:1)
6 Burpees
6 Pull ups
60 Double Unders (3:1)
4 Burpees
4 Pull ups
40 Double Unders (3:1)
2 Burpees
2 Pull ups
20 Double Unders (3:1)
Cash out
10 KB cleans each arm (1.5/1 Pood )
(If you can press it, work on doing a clean followed by a press)
10 Burpees
10 Pull ups
100 Double Unders (3:1 sub)
8 Burpees
8 Pull ups
80 Double Unders (3:1)
6 Burpees
6 Pull ups
60 Double Unders (3:1)
4 Burpees
4 Pull ups
40 Double Unders (3:1)
2 Burpees
2 Pull ups
20 Double Unders (3:1)
Cash out
10 KB cleans each arm (1.5/1 Pood )
(If you can press it, work on doing a clean followed by a press)
Monday, September 24, 2012
Monday, September 24, 2012
Happy Birthday Courtney!
8 Min AMRAP
8 Toes to Bar
8 Thrusters 85/55lb
Cash Out: 20 Dips! (Focus on getting a good full range of motion)
Work on stuff you suck at with any extra time.
Happy Birthday Courtney!
8 Min AMRAP
8 Toes to Bar
8 Thrusters 85/55lb
Cash Out: 20 Dips! (Focus on getting a good full range of motion)
Work on stuff you suck at with any extra time.
Friday, September 21, 2012
Friday, September 21, 2012
One Minute Hell
Running of 1min on, 1 min off, 1 min on, 50 sec off, 1
min on, 40 sec off, 1 min on, 30 sec off, 1
min on 20 sec off, 1 min on, 10 sec off,
then go back up the ladder... 1 min on, 20
sec off, until you finish with 1 min on, 50
sec off, 1 min on.
Round to the nearest 50m for score
Cash out:
20 Ring Dips
(Go heavy)
One Minute Hell
Running of 1min on, 1 min off, 1 min on, 50 sec off, 1
min on, 40 sec off, 1 min on, 30 sec off, 1
min on 20 sec off, 1 min on, 10 sec off,
then go back up the ladder... 1 min on, 20
sec off, until you finish with 1 min on, 50
sec off, 1 min on.
Round to the nearest 50m for score
Cash out:
20 Ring Dips
(Go heavy)
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