Tuesday, July 31, 2012

Wednesday 1 August:

"Jackie"
1000m Row
50 Thrusters 45/45
30 Pullups

RX: 45#
B: 45#
C: 30#

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Monday, July 30, 2012

Tuesday 31 July:

For Time:
50x Double Unders
9x Deadlifts
50x Double Unders
15x Deadlifts
50x Double Unders
21x Deadlifts
50x Double Under

Deadlifts RX: 225/155/ B: 195/135/ C: 155/105
Double Under Scale: You will attempt a double under. Each Double Under attempt counts as a rep. NOT A SINGLE!

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Sunday, July 29, 2012

For time:
10 Overhead squats (155 / 105 lbs)
10 Box jump overs (24” / 20” box)
10 thrusters, (135 / 95 lbs)
10 Power cleans (205 / 125 lbs)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans (205 / 125 lbs)
10 thrusters, (135 / 95 lbs)
10 Box jump overs (24” / 20” box)
10 Overhead squats (155 / 105 lbs)

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Thursday, July 26, 2012

Each member of the team will complete one of the following as a relay for time.
(3 Males, 3 Females per team)

Female 1
"Elizabeth"
21-15-9 reps of:
95 pound Clean
Ring dips

Female 2
"Fran"
21-15-9 reps of:
65 pound Thruster
Pull-ups

Female 3
"Isabel"
95 pound Snatch, 30 reps

Male 1
"Grace"
135 pound Clean and Jerk, 30 reps

Male 2
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Male 3
"Karen"
150 Wallball shots, 20 pound ball

Post teams and finishing times to comments

Wednesday, July 25, 2012

1-rep Clean every 30 seconds with progressively heavier barbells
(Starting weight is 115/85 and go up 10# each bar)

Post finishing weight to comments

Tuesday, July 24, 2012

Wednesday 25 July:

Three rounds for time of:

8 Split snatch, alternating legs (115 / 75lbs)
7 Bar muscle-ups
Run 400 meters

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Monday, July 23, 2012

Teams and Games WOD Mix UP:

2-Rep Max Front Squat(Go up till you PR or find your 2 REP MAX)

THEN

Shuttle Sprint
50 Yards and Back then,
100 Yards and Back

Post weights and sprint time to comments

Sunday, July 22, 2012

Regional WOD 12.6

For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
3 Muscle-ups

Post time to comments

Thursday, July 19, 2012

Friday July 20:

Regional Team WOD 12.4

Teams of 4 (2 Men, 2 Women)

For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

Post team and time to comment

Wednesday, July 18, 2012

Regional WOD 12.5

Snatch Ladder with double unders

(don't sweat we are not starting a 155)
Start with the bar and add 5# each round. You have 50 seconds to complete 20 double unders and one snatch then a 10 sec "reset" time.

Post ending weight to comments

Tuesday, July 17, 2012

Regional WOD 12.3

10 one arm snatch (100/70)
Sprint

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Monday, July 16, 2012

Regional Workout 12.2

For time:
2k Row
50 pistols, alternating
30 Hang Power Cleans (225/135)

Post time to comments

Sunday, July 15, 2012

Regional Workout 12.1

"Diane"
21-15-9
Deadlifts (225/155)
HSPU

Post time to comments

Wednesday, July 11, 2012

Team Event!!!
In teams of 2 complete the following for time:
50 KBS (1.5/1)
50 Burpees
50 Pullups
50 Ring Dips
4 x 400m Relay
50 Box Jumps
50 Burpees
50 Wallball (20/14)

Tabata Goat x 2
Pick a Goat (based on individual)

Post Teams and time to comments

Tuesday, July 10, 2012

Death by Squat Clean (155/115)
FULL SQUAT!!

Rest 5min

Death by Power Clean (135/95)

Post score to comments

***Foundations tomorrow at 1730**
***No foundations on Friday***

Monday, July 9, 2012

7min AMRAP
10 GHD
10 Thrusters (95/65)
2 Rope Climbs 15’

Rest 2 min

7min Row
20 sec all out/40 sec active recovery (keep flywheel moving)

Rest 2 min

Tabata Goat x 2
Pick a goat (based on individual)

Post time to comments

Sunday, July 8, 2012

Back Squats
3-3-3-3-3
Go Heavy!
4 x Depth Drops after each set (except last)

Rest 10 min

4 RFT
100m Shuttle Run
20 Pullups
50 Double Unders

Post weight and time to comments

Thursday, July 5, 2012

For time
Row 1000m
25x Deadlifts (225/155)
50x WB (20/14)
Run 800m

Post time to comments

Wednesday, July 4, 2012

For Time:
25 HSPU
50 Sit Ups
100 Double Unders
Run 400m
100 air squats
50 KB Swings (1.5/1.0)
25 Ring Dips

Post time to comments

Tuesday, July 3, 2012

***NO CLASSES TOMORROW**But here is a WOD for you :)!!!
Wednesday 4 JULY INDEPENDENCE DAY!!:

21-15-9
Hang Power Clean (135/105)
Knees to Elbow
Box Jumps (30/24)

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Monday, July 2, 2012

Push Press
2-2-2-2-2
25 Double Unders must be completed before moving on to the next set

"THAN"!!!!

30-20-10
Burpees
Pistols

Post score and time to comments
***No Classes or Foundations on Wednesday***
***Shirts are now on PRE-SALE!!***

Sunday, July 1, 2012

3 RFT:

30x Wallballs (20/14)
30x Snatchs (75/45)

Post time to comments

***0530 Classes start tomorrow***
***No Classes or Foundations on Wednesday***