Friday. 11.9.2012

No instructor at 6am & 9am. Jordan will be back on the 19th so there will be no more instructor-less classes from there on.
Wod
5 rds
10 burpee pull-ups
30 overhead lunges with plate

Buy out
50 back extensions

Monday, 11.5.2012

The schedule will be a little sparse over the next couple weeks because Galen got promoted at his other job and won't be able to coach. Jordan will be back in 2 weeks though and things will finally get back to normal. Thank you everybody for your patience.
Wod
20 min, every min
3 burpees
Max rep thrusters
(M:135 ; W:95)

Friday. 11.2.2012

No instructor at 6am and 9am, sorry for the inconvenience
Wod
5 rds
Run 400m
15 db thrusters
30 side to side hurdles

Monday, 10.29.2012

Max effort
Front squat 5x3

Wod
4 rds
12 snatch grip deadlifts
9 hang snatch
6 overhead squat
(M: 115 ; w: 85)
Looking for good form, not fast time

Friday, 10.26.2012

Max effort
Kb windmills

Wod
5 rds
1 min wall ball
1 min box jump
1 min rest

Thursday, 10.25.2012

I won't be in for the 6pm, have a pt club meeting at school

Max effort
Power Clean 5x2

WOD
12 minutes, every min on the min
5 db thrusters
max rep double unders
(M: 40 ; W: 25)

Wednesday, 10.24.2012

Max effort
Row 500m

Wod
Amrap 20
5 pull-ups
10 dips
15 kb swing
(M: 1.5pd, W: 1pd)

Friday, 10.19.2012

Skill
Kettlebell clean and press

WOD
Amrap 12
5 Clean and Press (each arm)
10 Burpees
15 Toe to Bars
50 Lunges
(M: 1.5 pd ; W: 1 pd)

Thursday, 10.18.2012

Happy birthday Greg, hope you like this one
Wod
Run 400
21 deadlifts
21 hspu
Run 400
15 deadlifts
15 hspu
Run 400
9 deadlifts
9 hspu
Run 400

Wednesday. 10.17.2012

Max Effort
Floor to overhead 3rm, after weight is dropped from overhead immediately re-grip and perform second rep

WOD
2 rd "Eva"
Run 800m
30 Kb Swings
30 Pullups

Monday, 10.15.2012

Max Effort
20 reps kiss the walls

WOD
3 rds
50 Sdhp
100 D-Under
(M: 75 ; W: 45)

Thursday, 10.12.2012

Wont be in tonight, have bronchitis. Sorry for the schedule this week. Back to normal, next week.
Wod
"Cindy"
Amrap 20
5 pull-ups
10 push-ups
15 squats

Wednesday, 10.10.2012

Max effort
Max rep strict pull-ups, 3 sets

Wod
10 rds
1 min double unders
1 min rest, do 1 burpee for every time double unders stopped in previous minute

Monday, 10.8.2012

Max effort
Muscle up practice

Wod
Amrap 12
10 supine row
15 push-ups
20 squats

Friday, 10.5.2012

Max effort
TGU practice, 5 mins

WOD
5 rds
10 ft hand stand walk (or 1 min static hold)
20 ft cartwheel or round off
30 ft crab walk
40 ft bear crawl
50 ft broad jump

Thursday, 10.4.2012

Max Effort
Power Snatch 1rm

WOD
3 rds
Run 400m
15 Deadlifts
15 Toe to Bars
(M: 225 ; W: 135)

Wednesday, 10.3.2012

Max effort
Ohs 3x8

Wod
Amrap 12
10 db manmakers
50 double unders
(M; 30; w: 20)

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