Is sugar toxic?

Friday, 6.29.2012

Wod
Filthy 50, compare time to last weeks final 3

Thursday, 6.28.2012

I wont make it to the 6pm class tonight, workout self explanatory
WOD
4 rds
Run 400m
15 Pullups
25 Pushups
50 Squats

Wednesday, 6.27.2012

Max Effort
Floor to Overhead 1 rm

WOD
3 rds
1 min Db Thruster
1 min Db Burpees
1 min Db Row
1 min Rest
(M: 25 ; W:15)

Tuesday, 6.26.2012

Skill
Paralette freestanding handstand practice

WOD
Amrap 15
3 Muscle ups
6 HSPU
25 Kb Swing
(M: 1.5 pd ; W: 1 pd)

Monday, 6.25.2012

Will be taking pictures during the WOD today so wear tons of makeup and sweat a lot.

Skill

30 Pistols each leg

WOD

3 rds

12 Back Squat

6 OHS

Run 400m

(M: 135 ; W: 95)

Friday, 6.22.2012

WOD
50 WallBalls
50 Burpees
50 Double Unders

Thursday, 6.21.2012

Skill
Paralette hspu

Wod
3 rds "Dt"
12 deadlifts
9 hang power clean
6 push jerk
(m: 155; w: 115)

Wednesday, 6.20.2012

Max Effort
L-Sit for time

WOD
3rds
20 db Thrusters
30 kb Swings
Run 400m
(M: 35, 1.5 pd ; W: 20, 1 pd)

Tuesday, 6.19.2012

Max Effort
Weighted Pullup 3x10
Weighted Dip 3x12

WOD
Every minute on the minute for 15 minutes
1 Hspu
5 Burpees

Monday, 6.18.2012

Eat clean challenge: this week eliminate gluten. Every week there will be an elimination of a potentially harmful/ unnecessary food item
Skill
Handstand progressions
Wod
2 rds
Run 400
25 pullups
50 pushups
75 squats

Goruck Challenge

Goruck Challenge June 2, 2012

Photos

Thursday, 6.14.2012

Won't make it to teach the 6 today
4 rds
400m farmers carry
15 db thrusters
(m:25 ; w:15)

Wednesday, 6.13.2012

Skill
Rope Climb Variations

WOD
3 rds
10 Db Clean and Jerk (Each arm)
20 Db Overhead Lunges (Total)
30 Box Jumps
(M: 40, 12'' ; W: 25-30, 12")

Tuesday, 6.12.2012

Lift
Deadlift 5x3

Wod
5 rds
5 Strict Pullups
5 Power Snatch
5 Overhead Squat

Skill Work
2 rds
1 min Jump Rope
1 min Double Unders
1 min Rest

WOD
3 rds
Run 400m
30 Kettle Bell Swings
15 Burpees
(M: 1.5 pd; W: 1 pd)

Workouts until 6/6

Thursday, May 24

Max Effort

Deadlift 3x5

WOD

“Diane”

21-15-9

Deadlift

Hspu

Friday, May 25

WOD

“Filthy 50”

Monday, May 28

Max Effort

Back Squat 3x5

WOD

3 rds

9 Back Squats

6 Front Squats

3 Overhead Squats

Run 400m

(M: 135 ; W: 95)

Tuesday, May 29

Max Effort

Press 3x5

WOD

21-15-9

Burpees

Db Thrusters

(M: 30 ; W: 20)

Wednesday, May 30

Max Effort

3x max rep strict pullups (Bands used for those without strict pullups, NO KIPPING)

WOD

3 rds

Run 400m

30 Kb Swings

15 Pullups

Thursday, May 31

Max Effort

Deadlift 3x5

WOD

3 rds

Run 800m

25 Toe to Bars

25 GHD Raises

Friday, June 1

Max Effort

Bench Press 3x5

WOD

“Angie”

100 Pullups

100 Pushups

100 Situps

100 Squats

Monday, June 4

Max Effort

Back Squat 3x5

WOD

“Karen”

150 Wall Balls

Tuesday, June 5

Max Effort

Press 3x5

WOD

3 rds

10 Hspu

15 Burpees

20 Pullups

Wednesday, June 6

Max Effort

Weighted Pullups 3x5

WOD

3rds

15 Db Thrusters

50 Side to side hurdles

Wednesday, 5.23.2012

Max Effort
L-Sit for time

WOD
5 rds
1 min Thrusters
1 min CTB Pullups
1 min Rest
(M: 95 ; W: 65)

Tuesday, 5.22.2012

Wod
5rds
Run 400m
20 Wall Ball
20 Toe to Bar

Monday, 5.21.2012

Max Effort
Power Snatch 1rm

WOD
Amrap 12
Run 200m
3 Floor to Overhead
*Weight is what you get for your snatch 1rm