Friday, 3.30.2012

Happy late Birthday Liat! Hope you enjoy this one

Tabata

Deadlift

rest 2 min

Hang Power Clean

rest 2 min

Row

(M/W: 60% 1rm of both movements)

Wednesday, 3.28.2012

"Karen"

150 Wall Balls

We will not count "no rep" Wall Balls for this wod, even questionable reps will not be counted. I will go over the movement standard of what is expected. Every individual will/should have a counter if space/time works in our favor. Get ready to hate Wall Balls even more...

Tuesday, 3.27.2012

Max Effort
Muscle up practice

Wod
3 rds
5 Muscle ups
10 Hang clean and press
15 Back squats
(m: 135 ; w: 95)

Grass Fed Beef

Tonight after class we were talking about purchasing a grass fed cow as slaughtering season is fast approaching. If you are in any way interested let me know.

Friday, 3.23.2012

Max Effort

L-Sit

 

WOD

Tabata

Single arm Kb thruster

Kb Goblet Squat

Kb Swing

(M: 1 pd ; W: .5 pd)

One min rest between each tabata movement

Thursday, 3.22.2012

Getting better, so I will be in for the 6pm

Max Effort

Front Squat 5x3

 

WOD

5 rds

1 min Row

1 min Power Clean

1 min HSPU

1 min rest

Wednesday, 3.21.2012

Had a bad case of food poisoning yesterday/last night an may not be in today. If you don't know how to do today's wod you can always do yesterday's.
Wod
Amrap 12
3 snatch grip deadlifts
2 snatch pulls
1 power snatch
(m: 135 ; w: 75)

Tuesday, 3.20.2012

"Cindy"
Amrap 20
5 pullups
10 pushups
15 squats

Monday, 3.19.2012

Max Effort
Floor to overhead 3rm

Wod
3rds
20 db press
30 db thrusters
40 overhead lunges
50 side to side hops
( m: 25 ; w: 15)

Oly lifting today

There will be olympic lifting practice at 4 pm in the room. All are welcome but this will be Olympic lifting specific. We will try to make this a weekly thing

Saturday, 3.17.2012

WOD

PIYO @ 10 am in the dojo

Bring a yoga mat!

Wednesday, 3.14.2012

Max Effort

Hang Power Snatch 1rm

 

WOD

21-15-9

Deadlift

Burpees

(M: 225 ; W: 155)

Tuesday, 3.13.2012

Max Effort

400m Run

 

WOD

Amrap 12

1 Deadlift

1 Power Clean

1 Front Squat

1 Push Jerk

1 Step to your right with bar held over head

1 Step to your left with bar held over head

(M: 115 ; W: 75)

 

 

 

Monday, 3.12.2012

Max Effort

Squat testing 5 mins

 

WOD

Amrap 18

15 Box Jumps

12 Push Press

9 Toe to Bars

(M: 115, 24 ; W: 75, 20)

Piyo

Debbie let me know that Piyo will start next Saturday, 17th, at 10. I will be there doing it and I encourage all of you to come and try it out. Especially if you have mobility issues and do not incorporate lateral movement into your training, which is true for most of us.

Friday, 3.9.2012

WOD
FGB

Thursday, 3.8.2012

Max Effort

Max Rep single set pullups, set doesn't terminate until you let go of the bar

 

WOD

Run 400m

21 Db Thrusters

Run 400m

18 Db Thrusters

Run 400m

15 Db Thrusters

 

(M: 30 ; W: 20)

No instructor at 4pm

Katelyn hurt her arm really bad and we were in urgent care until really late last night so I won't be in to coach today. Workout is self explanatory and just use timer 3 for your one minute intervals. Good luck and I'll see you tomorrow

Wednesday, 3.7.2012

Skill Work

Bar Muscle Ups or Kipping pullups

 

WOD

15 mins every min, on the min

1 Bar Muscle Up or 5 Kipping pullups

10 Pushups

15 Squats

 

Tuesday, 3.6.2012

Skill Work

Rope Climb practice for 10 mins

 

WOD

3 rds

Run 400

30 Wall Ball

30 Box Jumps

(M: 20, 18 ; W: 14, 18)

Monday, 3.5.2012

Max Effort

5 min Kb Swing variations

 

WOD

12 mins, every min on the min

5/8 Burpees

20 Side to Side hurdles

*5 or 8 per minute, you decide

 

 

 

Sometime fun comes in the weirdest things...

GORUCK 113, Phoenix - The Ruck-umentary from ChaoticMark on Vimeo.

Friday, 3.2.2012

Max Effort

Row 500m

 

WOD

3rds

20 Wall Ball (M: 20 ; W: 14)

20 Wall Ball (M: 14 ; W: 10)

20 Wall Ball (M: 10 ; W: 4)

Can you each set unbroken?