Monday, 10.1.2012

Max Effort
3x max rep hspu with 2 min rest between sets

WOD
3 rds
15 Hang Squat Clean Thrusters (so hang clean, perform a front squat, then press overhead~ if you can practice doing these three movements as one smooth continuous move)
30 Wall Ball
(M: 95, 20 ; W: 65, 14)

Friday, 9.28.2012

Wod
Amrap 20
10 db snatch
15 overhead db lunges
20 k2e
25 box jumps

Thursday, 9.27.2012

Happy early birthday Gigi, I hope you like this one

WOD

Max rep strict pullups

rest 1 min

Max rep kipping pullups

rest 1 min

Max rep pushups

rest 1 min

Max time L-Sit

rest 1 min

Max rep air squat

rest 1 min

Row 500m

rest 1 min

Run 400m

Wednesday, 9.26.2012

Jorgen will not be at the 6pm tonight
Max effort
Back squat 3x5

Wod
3 rds
10 Thrusters
Run 400 m
(m: 135; w: 95)

Monday, 9.24.2012

Skill
10 rds
1 snatch pull
1 hang snatch
1 power snatch
(M: 45 lbs : W: 15kg)

WOD
10 rds
1 min double under
1 min rest*
*during rest athlete must perform 1 burpee for every time they broke a set of double unders

Announcement

There will not be an instructor for 6am or 9am tomorrow. Katelyns employer is out of town and we are taking care of her son and it is not as easy as we thought it would be

Friday, 9.21.2012

Max Effort
Snatch Grip Deadlift 3x5

WOD
Amrap 12
3 Power Snatch
6 OHS
9 Burpees
12 Box Jumps
(M: 115, 24" ; W: 75, 20")

Thursday, 9.20.2012

I wont be at the 6pm class tonight because of pt club meeting but I think everybody has done this one before.

WOD
"Angie"
100 Pullups
100 Pushups
100 AbMat Situps
100 Squats
*This is the workout to really work on your kipping pullups, try not to tear your hands! Can you do this in under 20 minutes?

Wednesday, 9.19.2012

Max Effort
5 Rope Climbs

WOD
5 rds
1 Bar Muscle up or Strict Pullup
1 Power Clean
3 Bar Muscle up or Strict Pullup
3 Power Clean
5 Bar Muscle up or Strict Pullup
5 Power Clean
(M: 155; W: 85)

Monday, 9.17.2012

Skill Work
Skin the Cats 10 reps
Back lever attempt 1 rep

WOD
5 rds
10 HSPU
30 Wall Balls

Monday, 9.10.2012

Max Effort
Tuck Planche to L-Sit 30-50 reps
http://www.youtube.com/watch?v=YMQXx3N9Pk4

WOD
4 rds
Run 400m
15 Toe to Bars
20 Back Extensions
Rest 2 mins

Friday, 9.7.2012

Max Effort
3x max rep strictest pullups you can manage

WOD
new take on Tabata
Side Shuffle over box (M: 18" ; W:12)
Db Push Press (M: 25 ; W: 15)
Goblet Squat (M: 40 ; W: 20)
Each movement is a station, during your 10 second rest you will move stations. Completion of all three movements constitutes a round, you will do three rounds before resting a full minute. You will then complete 3 more rounds and rest a full 2 minutes. You will then complete 3 more rounds and then the workout is over.

Thursday, 9.6.2012

Max Effort
4x200m Run with 2 mins rest between sets

WOD
"Burpee Fran"
21-15-9
Thrusters
Burpees
(M: 95 ; W: 65)

Wednesday, 9.5.2012

Galen will not be able to make it to the 4pm today
Max Effort
Power Snatch 1rm

WOD
10 min every min on the min, weight is 80% of Snatch 1rm
3 rep Snatch Grip Deadlift (work on hook grip)
1 Power Snatch
http://youtu.be/9u1khTaPMFU don't do your deadlifts from deficit
http://youtu.be/UYzNkYDdJT8

Tuesday, 9.4.2012

Rest as needed between movements and you may vary your weight on the kb/db movements
WOD
Max Weight TGU each arm
50 kb or db snatches
75 kb or db clean and press
150 kb swings

Monday, 9.3.2012

HAPPY LABOR DAY!
WOD
4 rds
Run 400m
25 Pullups
50 Pushups
75 Squats