Thursday, 4.26.2012

Max Effort
Deadlift build to heavy 5, but not 5rm!

WOD
5 rds
3 Deadlift
10 Burpees (jump over bar)
Do Deadlifts at the weight you built to for a heavy 5

Wednesday, 4.25.2012

Max Effort
C+J 3rm

WOD
Tabata
Push Press
Rest 1 min
Hang Power Clean
Rest 1 min
Back Squat
(M: 45 ; W: 30)

Tuesday, 4.23.2012

"Nasty Girls"
3 rds
50 Squats
7 Muscle Ups
10 Hang Power clean
(M:135 ; W: 95)

Monday, 4.23.2012

WOD
5 rds
1 min Pullups
1 min Pushups
1 min Squats
1 min Rest

Announcement

Doubt I'll make it to the 4pm, roads have been closed an I have a feeling I'll be stuck in Sacramento

Friday, 4.20.2012

WOD
4 rds
200m Run
10 Press
15 Plate Slams
20 Overhead Lunges
(M: 45 ; W: 25)
all movements done with a plate

Thursday, 4.19.2012

Want to give this a shot soon
http://youtu.be/JqJxKX2Cr2I

Max Effort
3 Min Double Unders

WOD
3 rds
400m
30 Wall Ball
(M:20 ; W:14)

video

since the post didn't embed here is the link
http://www.youtube.com/watch?v=hvt3nkQ0Bq4&list=UUle6owuWL1uKHtS6u6usmoA&index=2&feature=plcp

Wednesday, 4.18.2012

<iframe width="560" height="315" src="http://www.youtube.com/embed/hvt3nkQ0Bq4" frameborder="0" allowfullscreen></iframe>
I literally have nothing to say after that...
WOD
"Grace"
30 Floor to Overhead
out of respect for that awesome video you get to decide your weight. If you go lighter there will be an additional 50 Burpees added on top of the 30 Floor to Overhead

Tuesday, 4.17.2012

Max Effort
L-Hang for time


WOD
50-40-30-20-10
Kb Swing
D-Under
(M: 1.5 pd; W: 1 pd)

Monday, 4.16.2012

Max Effort
Kipping Practice 5 min

Wod
Amrap 12
12 Deadlift
9 Bent over row
6 Hang power clean
3 Press
(M: 135, W: 85)

Friday, 4.13.2012

Max Effort
Snatch practice 10 min

WOD
Amrap 12
5 Db Press
5 Db Push Press
5 Db Push Jerk
20 Box Jumps
40 Side to Side hurdles
(M: 30, 18" ; W: 20, 12")

Tuesday, 4.10.2012

Amazing weightlifting

 

Max Effort

Push Jerk 5x1

 

WOD

40 Strict Pullups

1 mile Run

100 Air Squats

Friday, 4.6.2012

WOD

Amrap 12

1 Full Squat Snatch

5 Overhead Squat

30 Double Unders

(M: 135 ; W: 75)

Thursday, 4.5.2012

WOD

Amrap 20

Run 400m

Max rep Wall Ball

(M: 20; W: 14)

Wednesday, 4.4.2012

WOD
Tabata
Lateral kb swing
Box jumps
Side to side hurdles

Tuesday, 4.3.2012

WOD

5 rds

10 Hspu

20 Pullups

30 Kb Swings

 

Monday, 4.2.2012

WOD

2 rds

Run 400m

15 Squat Clean Thrusters

30 Overhead Lunges

(M: 115, 45 ; W: 75, 25)