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