12.13.10

Warm up.
Cant really warm up for this one.

WOD

"Whitten"
5 Rounds

22 KB Swings (m53#,w35#)
22 Box Jump (21")
400 M Row
22 Burpees
22 Wall Balls (m20, w 14)

12.8.10

Warm up
Shoulder progression

Skill/Strength
Snatch
Go for your PR if you fell good.

WOD
 4 Rounds
5 PC @ 70% PR
15 KB Burpees
5 TGU's each arm (35/20)

12.7.10

Warm up
40 sit ups on the GHD
100 Double unders

Skill
40 KB Cleans
40 Ring Dips

WOD
4 rounds of
21 OH Lunges (25/10)
21 Ring Dips
21 Box Jumps

12.6.10

Warm up
3 rounds of
10 pull ups
20 push ups
30 squats

Strength

Bench Press
5x3
Deadlifts
10x2

WOD
4 Rounds of

15 Bench press 60% PR
10 Pull ups
500 meter Row

12.1.10

Strength
Squat Cleans
1.1.1.1.1

Go for your PR.


WOD "Met-Con"

"Karen"

150 wall balls
20/14 #
10'/14'

11.30.10

Leg progression warm up.

Skill
Handstand push ups
3x5

WOD

4 Rounds of:

Sandbag Lunges to cone (40/20)

10 Sandbag squats at each cone (40/20)

15 push ups

40 mountain climbers

Post time for comments

11.29.10

Warm up
Tabata Squats

Strength
Deadlifts
3x5

Met-cons (WOD)
AMRAP in 20 mins

5 strict pull ups
7 push press @ 65% BW
9 Toe 2 bar
200m run

11.23.10

Warm up

inch bugs
dead bugs
side planks 20

Skill
OH Squats

WOD

AMRAP in 20 mins

5 deadlifts @ 70% PR
15 push ups
10 DU's
20 KB Swings (American Style)

Post rounds

11.22.10

Warm up
2 rounds
Bear crawl 30 meters
broad jump 30 meters
lunge 30 meters
20 Squats

Skill
Rope climb

WOD

4 rounds of
200 meter sandbag run (40/20)
12 push press (115/55)
10 box jump
7 SDHP (115/55)

11.19.10

Burnger warm up

WOD

3 Rounds

1 PC @ 80% PR
19 Pull ups
8 SJ @ 60% PR
20 side leg raises (per leg)

Post time

11.18.10

"Lumber Jack 20"

20 Deadlifts 65% PR
400 meter Run
20 KB Swings (m53#, w35#)
400 meter Run
20 OH Squats (m115#, w55#)
400 meter Run
20 Burpees
400 meter Run
20 Pull-ups
400 meter Run
20 Box Jumps
400 meter Run
20 Squat Cleans
400 meter Run

Post Time for comments:

11.17.10

Warm up

Air squats

WOD
Back Squat
1.1.1.1.1.1.1.1.1.1

PR DAY

MetCons

"Isabel"

30 Power Snatch
135# 95#

For time

11.16.10

PR DAY

push ups
pull ups
sit ups
1 mile run
2k row

11.15.10

Warm up
3 rounds of

10 push ups
10 squats
2 min of jump rope

WOD:
AMRAP in 20mins

30m OH Lunge (25#, 10#)
20 OH Squats
10 Box jump
20 push ups

11.12.10

Warm up
5 min of jump rope
100 sit ups

WOD
One Round of;

30 Push Press (m135, w95)
30 Pull ups
30 Back Squat (m135, w95)
30 Wall Ball
400 Meter Run

Post time:

11.11.10

10 Rounds of:

10 Back Squats @ 50% PR
200 meter run

Post Time:

11.10.10

warm up:
barbell warm up: 10 each
hang Clean
press
HC & Press
B squat
HC & Press

WOD
4 Rounds of:

11 Squat Cleans @60%PR
15 push ups
30 sit ups
40meter broad jumps

11.9.10

Warm up.
Leg progression Stretch

Skill:
Split Jerk
5.5.5
Burpees
5.5.5

WOD
15 Deadlifts @75%PR
40m lunges
200 m Run
20 Push ups

11.8.10

Warm up
3 rounds of
10 push- ups
10 sit ups
10 squats

WOD
*every minute on the minute for 30 mins

5 pull ups
10 wall balls (m20# w14#)

Post rounds completed.

11.6.10

WOD #1
3 Rounds for Time:

10 Tire Flips

400 Meter Run

20 Box Jumps

400 Meter Run

30 Kettlebell Swings

400 Meter Run

WOD#2

AMRAP in 15 minutes

10 Deadlifts

10 Over Head Squats

10 Push ups

Post time and rounds.

11.5.10

PR Day

Power Clean

Push Jerk

11.4.10

WOD:

10K Row.

Post time for comments

11.3.10

warm up
Spiderman complex

Skil:
Bench Press
3x5

WOD
Fight Gone Bad

1 min each exercise for all 5 exercises
1 min rest after each round.

3 rounds of
Wall Ball (m20, w140
SDHP (m75, w55)
Box Jump 20"
Push Press (m75, w55)
Row (Cal)

Point for each rep and Calorie.
Highest score wins.

Post score.

11.2.10

Warm up:

3 rounds of
30 m lunge
400 m run

WOD:
"Barbara"

5 Rounds w/ 3 minutes rest between rounds.

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

11.1.10

Dynamic Stretch:

Skill
Power Cleans
3x5

WOD:
5 Rounds of:

10 Push Press (M95# W55#)
10 toe-2-bar
5 strict pull ups

Cool down
800m run

10.30.10

Double KB Cleans 300 reps for time:

Men 44#
Women 20#

GO.

10.29.10

Warm up:
10 mins of either
Spin, row, bike, run, burpees, or choose your own. But warm up.

WOD:
"FRAN"
21-15-9

Thrusters
Pull ups.

Cool Down:
100 med ball Crunches

10.28.10

Warm up:
3 rounds of.
10 clapping push ups
200 meter run

WOD:
Deadlifts
3-3-3-3-3-3-3
Minimum of 2 minutes rest between sets.
Must have three consecutive lifts.
Bar must hit the ground each time.
Must do 10 burpees for each failed attempt.

Post load for comments.

10.27.10

Warm up:

Barbell progression
10 Reps. each
HC
Shoulder Press
HC & Press
Back Squat
HC& Push Jerk
HC

WOD AMRAP in 20 mins

10 KB Power Snatch (R) (M44#-W20#)

10 Ring Dips

10 KB Power Snatch (L) (M44#-W20#)

300 m Row

Post # of Rounds

10.26.10

Mobility Stretch

WOD #1
4 rounds
15 Sandbag/Kettlebell Squats (M60# W40)
15 Push ups
Shuttle Run
W/ 1:30 Rest time between rounds.

WOD #2
You have 2 mins to do the following:

200m Run
KB Swings (M44#-W25#)

Receive 1 point per rep of KB Swings. First person to get 150 points wins.

Post total completed rounds.

10.25.10

Warm up:
Med Ball Cleans
Walking Lunges

WOD:

1 Clean & Jerk (90% PR)

5 Pull ups

10 Push ups

15 Squats

10 Rounds

Post # and Time for Comments.

Skill 
Double Unders

10.23.10

Breast Cancer Awareness Month
WOD-1 "Amazing Grace"

30 reps of Clean & Jerk (M135# - W95#)

Post Time:

WOD-2 (Total Team Points)

AMRAP in 15mins

100m Sandbag Run (30#)
KB swings (M53# - W35#)
Tire Flips

Points per rep & flip.

Post team points

10.22.10

Warm up:
200 m Run
20 push ups
20 sit ups

Skill:
OH Squats
7-7

WOD:
AMRAP in 20 mins

400 m Row
10 OH Squats (95#, 55#)
20 Dips
30 Sit ups
40 Jump Squats (45#, 15#)
50 Lower back extensions

Post rounds:

10.21.10

Warm up:
Inch Bug

Skill:
Snatch

WOD:

4 Rounds of:

21 Floor-2-OH
21 KB Swings
21m Bear Crawls
200m Run
3 TGU's

Post Time for Comments

10.20.10

Warm up:
10 Athletic Burpees

Skill:
10 Handstand Push ups

WOD: "Angie"

100 Pull ups
100 Push ups
100 Squats
100 Sit ups

Post your time for comments:

10.19.10

Warm up
Spiderman Complex

Skill
Back Squat
5-5

WOD

10 rounds of:

10 Back Squat @ 70% PR
300 m Row


Post Time for Comments:

10.18.10

"Hammer Gone Bad"

3 Rounds (60sec per round for all 5 exercises w/ 1 minute rest before repeating)

1 point for every rep count.
Most points wins.


Hammer Strikes (R)
Box-Jumps
Hammer Strikes (L)
Wall-Ball Shots (20#-14#)
Double Unders


Post points for comments:

7.28.10

Warm up:

100m Bear Crawl

Slill:
PR on Deadlifts
1-1-1-1-1-1-1-1-1-1

Recovery
2K Rower

Post Comments.

1.20.10

4 Rounds of.

60 Meter Lunge (every 20 meters do 10 burpees) then come back and repeat.
200 Meter run.
15 Deadlifts (M-115#)(W- 65#)
15 Push-Press.

1.19.10

Every Minute on the Minute for 30 Minutes

10 Dips
10 1-Pod KB Swings
10 Wall-Ball (M-14#+ 10')(W-8#-10# @10' /or 12#-14# @ 8')

Enjoy ;-)

1.18.10

4 Rounds of.

60 meter over head side squats (M-20# W-10#)
50 Mountain climbers
40 Crunches
30 Box-Jumps
20 Push-Ups
10 Pull- Ups
200 meter run.

1.15.10

Rest Day.

1.14.10

"Elizabeth"
21-15-9

Cleans
Ring-Dips

(M - 135#)
(W - 95#)

1.13.10

1. "Lynne"

5 Rounds of Max Reps

Body Weight Bench
Pull-Ups


2. "Karen"

150 Wall-Ball
M - 20#
W - 12 #

1.12.10

4 Rounds

50 - Meter Lunge
400 - Meter Run
50 - Jump Squats

1.11.10

Best Time:

250 meter Row
10 Squats
10 Push-Ups
10 Crunches

500 meter Row
20 Squats
20 Push-ups
20 Crunches

750 meter Row
30 Squats
30 Push-ups
30 Crunches

1000
40 Squats
40 Push-ups
40 Crunches


Post Time: