Thursday December 1st, 2011

 5 Thrusters - tough
 10 KB Swings   tough and heavy
 20 box jumps   24"/18"

Rest 4 min x 4 sets


No class this Saturday as we will be attending a Speed and Strength seminar to further our knowledge.

Wednesday November 30th, 2011

A. Hang Cleanx1 / Cleanx1 / Jerk x 1     x 4 sets.   Rest  3 mins between sets. add weight per set. 

B. Chin Ups - 20 unbroken x 3; rest 2 min    scaling for each athlete will set by a coach.

C. 10 burpees AFAP; rest 30 sec x 4

If you missed the 2k row get warmed up quick and start in on today's WOD and shortly after we will test the 2k row. 

Tuesday Novemeber 29th, 2011

Fot time:
Row 2k.  
Compare to September 14th,2011.  

Have a game plan to beat your previous time. Discuss this with a coach.  The 2k row test is a great measure of strength, power and endurance.

Start hard with some strong pulls early (think 3 to 7 good hard quick pulls) then settle in to your race pace, maybe a second or two faster.  Take between 5-8 hard powerful strokes right at 1000m then settle back in.  Wait until you are able to sprint to the finish and then go for it.

The 2k is a a great test and you should be completely and utterly exhausted upon completion.
Last and most important have fun!!

Post September 14th time and today's time to comments. 

Monday November 28,2011

A.  OHS - 3 reps x 5 sets., rest 90 seconds between sets

B.  As many rounds in 10 minutes:
15 Push Press = 95#/65#
30 Jumping Pull-ups

Saturday, November 26th, 2011

AMRAP 20 min
5 burpees
15 KBS
15 squats

Wednesday November 23rd, 2011

2 rounds for reps:
1 minute AMRAP Push Press - 95#/65#
2 minute AMRAP Squat Clean   95#/65#
3 minute AMRAP Toes to Bar

Tuesday November 22, 2011

A. back squat - 5,5,5; rest 4 min

4 rounds for time

20 steps walking lunge

15 push-ups. 

Monday November 21,2011

6 sets:

5 tough push press

AMRAP chin ups (Chin Over Vertical Plane)

rest 3 min

Saturday, November 19th, 2011

Unannounced team WOD!!

Thursday November 17th, 2011

Power Clean technique work for 10 mins


rest 5 mins


21, 15, 9 rep rounds for time:
Burpees
Box Jumps - 24/18″


I bet this looks easy posted on here.  It's not.   If it is you are doing it too slow. 

Wednesday, November 16th, 2011

Check out our schedule to see our class times during the Thanksgiving holiday.

WOD

Walking Dumbbell Lunge,  20 steps

(focus on pushing through the heel and remaining tall)

rest as needed

AMRAP Wide Grip Strict Chin Ups

rest as needed

15 toes through rings - focus on abs, not hips

rest as needed - 5 sets

+

KB Snatch practice - 7 min

Tuesday. November 15th, 2011

A. AMRAP Rope Climbs in 10 min - 20'

rest 5 min

B. FLR on rings - 300 sec accumulated

rest 5 min

C. GHD Raises - 10 x 3; rest 1 min

Monday November 14th,2011

Our emphasis is on technique and strength today.  For all the lifts today we really want to work on good form. Add weight when your form is solid. 


A.  Clean and Jerk - 3 reps x 5 sets, rest 2-3:00-

B.  Push Press - 3 reps x 5 sets, rest 2-3:00

C.  Front Squat  - 3 reps x 3 sets, rest 2-3:00

Saturday November 12th, 2011

This is a "building the base" workout.  We are looking for 80% effort on these 4 min amraps. We ask you to go hard often. Sometimes it is necessary to back off the intensity and do some things at less than 100% effort and speed to build a fitness base and foundation.  Today we do that.  

4 min AMRAP @ 80%:

7 KBS - 1.5/1 pd

7 burpees

rest 4 min

 

4 min AMRAP @ 80%:

15 double unders

10 knees to elbows

rest 4 min

 

4 min AMRAP @ 80%:

Row 150 m

10 push ups

rest 4 min

 

4 min AMRAP @ 80%:

10 step ups 

7 chin ups

Thursday November 10th, 2011

Hero Workout :

"DT"

Five rounds for time of:

• 155 pound Deadlift, 12 reps
• 155 pound Hang power clean, 9 reps
• 155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J. 


Weight will be scaled by a coach.  Post your time and weight used to comments

Wednesday, November 8th, 2011

A. Snatch Practice: Build to a tough single in ten minutes.

B. Row Sprints:

30 sec @ max effort

Rest 4 min off rower x 8

(record meters per set, try to achieve slightly more meters per set)

Tuesday, November, 8

5 sets @ 100%:
1 squat clean
5 tough continuous thrusters
15 chin ups AFAP
rest 5 min b/t sets
(add load to clean/thruster per set)

Monday, November 7th, 2011

21,18,15,12,9,6,3 rep rounds for time:

Box Jumps - 24/20"

Toes to Bar

Push Ups

Saturday, November 5th, 2011

TEAM WOD

In teams of 2, for time:
Run 400m together
then partition between both partners:
50 Thrusters
75 SDHP
100 Situps
Run 400m together

Thursday November 3rd, 2011

TEST!!

for time:

Row 250 m

15 burpees

25 KBS - 2/1.5 pd

15 burpees

Row 250 m

3:51 is top male time for our gym.     top female time to come!!

POST TIME AND KB WEIGHT TO COMMENTS!!  

Wednesday, November 2, 2011

AMRAP 12 min:
10 OHS
10 Situps
10 Box Jumps

Post OHS Weight,  BJ Height, and Rounds to comments.

Tuesday November 1st, 2011

A. clean grip deadlift 5,5,5.   rest 3 mins

B. KBS Russian x 25 unbroken; rest 90 sec x 3

C. Ring Push Ups @ 2222; amrap (-1) x 3; rest 2 min

D. Double Unders -  150 for time.