Wednesday, 8.1.2012

Wod
3rds
Run 800m
30 situps
40 back extensions

Tuesday, 7.31.2012

Max effort
Bench 5rm

Wod
5 rds
5 Push Press
10 Burpees
(M: 135; W: 95)

Monday, 7.30.2012

Max effort
Overhead squat build to heavy 5 rep

Wod
5 rds
1 min wall ball (push press variant)
1 min box jumps
1 min side hurdles
1 min rest

Friday, 7.27.2012

Subluxed my left shoulder yesterday during brazilian jiujitsu training and am still in a lot of pain so I wont be in today. Another self explanatory WOD
WOD
"Annie"
50-40-30-20-10
Double Unders
Situps
~if you are up to it (didn't tear your hands yesterday) sub toe to bar for D-Under

Thursday, 7.26.2012

There will be no instructor for the 6pm soooo you get options

WOD #1

Run 5k, Wildhorse loop around DAC is 5k ( can you finish sub 25 min?)

or 

WOD #2

"Murph"

Run 1 mile

100 Pullups

200 Pushups 

300 Squats

Run 1 mile

~pullups, pushups, squats may be done in any order/ratio (my favorite is to split squats and pullups until pullups are done and then finish squats with pushups)

Wednesday, 7.25.2012

Max effort
Rope climb variations

Wod
3 rds
5 deadlifts
10 hspu
15 ring dips
20 pullups
25 pushups
(m: 315 , w: 225)

Tuesday, 7.24.2012

Max Effort
Power Snatch 3x3

WOD
Amrap 12
5 OHS
10 Burpees
(M: 135 ; W: 85)

Monday, 7.23.2012

WOD
3rds
Run 400m
15 Man Makers
(M: 35 ; W: 20)

Monday motivation

Friday, 7.20.2012

WOD
"Filthy 50"
Yup, again. This time bring a some sort of carb containing item to consume during the workout so you can see the effects on your performance. (ex coconut water, or my favorite 4oz orange juice per 16oz H2O)

Thursday, 7.19.2012

Max Effort
Power Clean 1 rm
then 1 min max rep Deadlifts at 1rm Clean weight

WOD
Amrap 10
Cindy or Mary

Wednesday, 7.18.2012

WOD
10 min, every min on the min
1 Snatch
1 OHS
2 Lunges
then
4x400m Run with 2 min rest between

Tuesday, 7.17.2012

I have to do an onsite training tonight so I won't make the 6pm, thank you for being patient with these schedule hiccups.
Wod
20 min, every min on the min
1 db thruster (m: 50 ; w: 30)
5 burpees

Monday, 7.16.2012

Jorgen is gone this week so there won't be an instructor for the 6pm tonight.
WOD
"Helen"
3rds
Run 400m
21 Kb Swing (M: 1.5pd ; W: 1pd)
12 Pullups
*or if there is any named xfit wod you haven't done that you want to do, do it!

Friday, 7.13.2012

Skill/Max Effort 
K2E/T2B practice
mixed with
5x1 80% max weight cleans

WOD
50 K2E
50 Wall Ball
50 Double unders

Wednesday, 7.11.2012

Max Effort
3x10 Bent Over Row

WOD
21-15-9
Deadlift
Burpees
(M: 225 ; W: 155)

Tuesday, 7.10.2012

Won't make it to the 6pm tonight
Wod
20rds
5 pullups
10 pushups
15 squats

Monday, 7.9.2012

Max Effort
Power snatch 5x2

Wod
Amrap 12
Run 400m
20 Back Squats
(M: 135 ; W: 95)

Friday, 7.6.2012

WOD

3 rds

5 Push Press

10 Strict Pullups

(M: 185 ; W: 115)

then 

3x400m Run

Rest 2 mins between attempts

Announcement

Sorry won't make it in to the 6pm tonight. This is the only window of time I have to do a gre prep exam(it takes 4 hours) before I start my class on Sunday.

Thursday, 7.6.2012

Max Effort
From floor handstand progressions

WOD
21-15-9
Db Snatch (each arm)
Hspu
(M: 55 lbs ; W: 35 lbs)

Wednesday, 7.4.2012

Happy Fourth! 9am class will be the only one held today due to the gyms limited hours.
WOD
"Kelva" because I couldn't make up my mind
2 rds
Run 800m
30 Kb Swing
30 Pullups
Run 400m
30 Box Jumps
30 Wall Balls

Tuesday, 7.3.12

Max Effort
TGU practice with heaviest kb as possible

WOD
6 rds
1 min D-Under or single skips
1 min *burpees (# of burpees equals # of misses of 1xD-Under or 5x single skips)
ex) in 1 min you missed 3 attempted D-Under and 2 single skips, your burpee total for the next min would be 13

Monday, 7.2.2012

Max Effort
5 min D-Under practice

WOD
"Annie"
50 D-Under, Situps
40 D-Under, Situps
30 D-Under, Situps
20 D-Under, Situps
10 D-Under, Situps