Warm Up: Squat/Hip Prep
Strength: Front Squat (5-5-5-5-5) heavier than last week
WOD: For Time
30 Toes 2 Bar
20 Thrusters (95/65)
Run 800 Meters
20 Thrusters (95/65)
30 Toes 2 Bar
Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
October 31, 2012
October 30, 2012
10-31-2012
Remember to wear your costume for our special Halloween Team WOD!
Teams of 2:
8 Minutes Calorie Row (switch every 10 Calories)
Rest 2 Minutes
6 Minutes of Wall Balls (switch every 10)
Rest 1 Minute
4 minutes of Burpee's (switch every 5)
Score total reps.
Group Times: 6,7,8 AM, Noon, 4,5,6 PM
October 29, 2012
October 28, 2012
10-29-2012
Warm Up: Row 400 meters
Front rack stretches
Strength: Squat Cleans (3-3-3-3-3)
WOD: 10 Minute AMRAP
1 Clean (135/95)
1 Bar Facing Burpee
2 Cleans
2 Bar Facing Burpees
3 Cleans
3 Bar Facing Burpee
(Increase by 1 rep of each movement until time expires)
Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
October 25, 2012
10-26-2012
Warm Up: PVC Warm Up
Mastering Fundamental Movements
WOD: For Time
21 Push ups
21 Sumo Dead Lift High Pulls (2/1.5)
100 ft. Walking Lunge
18 Push ups
18 SDLHP
100 ft. Walking Lunge
15 Push ups
15 SDLHP
100 ft. Walking Lunge
12 Push ups
12 SDLHP
100 ft. Walking Lunge
9 Push Ups
9 SDLHP
100 ft. Walking Lunge
6 Push Ups
6 SDLHP
100 ft. Walking Lunge
3 Push ups
3 SDLHP
Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
October 24, 2012
October 23, 2012
October 22, 2012
October 21, 2012
October 18, 2012
October 17, 2012
October 16, 2012
October 15, 2012
October 14, 2012
October 11, 2012
October 10, 2012
10-11-2012
WARM UP: Squat/Hip Prep
STRENGTH: Back Squat 5-5-5-5-5 (40%-50%-55%-60%-60%)
WOD: Row 1000 meters (6 minute time cap)
After the time cap Rest 1 minute.
Then perform for time:
5 Rounds
12 Box Jumps
9 Deadlifts (135/95)
6 Hang Cleans (135/95)
Score total time of both workouts
Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
WARM UP: Squat/Hip Prep
STRENGTH: Back Squat 5-5-5-5-5 (40%-50%-55%-60%-60%)
WOD: Row 1000 meters (6 minute time cap)
After the time cap Rest 1 minute.
Then perform for time:
5 Rounds
12 Box Jumps
9 Deadlifts (135/95)
6 Hang Cleans (135/95)
Score total time of both workouts
Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
October 8, 2012
October 7, 2012
October 4, 2012
October 3, 2012
October 2, 2012
10-2-2012
Warm Up: Dynamic Warm Up
Strength: Squats have been moved back to Thursday this week
WOD: 300 yd Shuttle Test
You will perform 8, 300yd Shuttles. that's 50 yards down and back 3 times. Before the WOD starts you will pick a Group to run with. Pick your group based on your running ability. Strong runners will want to go with the first group. The higher the group, the shorter your time will be to complete the run, but the lower groups will also have shorter rest times.
Group 1: 60 seconds to finish / 3:00 minutes to rest
Group 2: 65 Seconds to finish/ 2:55 minutes to rest
Group 3: 70 Seconds to finish/ 2:50 Minutes to rest
You will choose your group then your goal will be to finish 8 out of 8 shuttles in the required times.
Group Times: 6,7,8,9 AM, 4,5,6 PM
Warm Up: Dynamic Warm Up
Strength: Squats have been moved back to Thursday this week
WOD: 300 yd Shuttle Test
You will perform 8, 300yd Shuttles. that's 50 yards down and back 3 times. Before the WOD starts you will pick a Group to run with. Pick your group based on your running ability. Strong runners will want to go with the first group. The higher the group, the shorter your time will be to complete the run, but the lower groups will also have shorter rest times.
Group 1: 60 seconds to finish / 3:00 minutes to rest
Group 2: 65 Seconds to finish/ 2:55 minutes to rest
Group 3: 70 Seconds to finish/ 2:50 Minutes to rest
You will choose your group then your goal will be to finish 8 out of 8 shuttles in the required times.
Group Times: 6,7,8,9 AM, 4,5,6 PM
October 1, 2012
10-2-2012
Warm Up: Snatch Progression
Strength: Snatch 2 Reps EMOM @ 90% for 5 minutes, then 1 Rep every 30 seconds @ 95% for 5 Minutes
WOD: 15 Minutes AMRAP (score total reps of push ups and pull ups)
20 Double Unders
3 Push Ups
3 Pull Ups
20 Double Unders
6 Push Ups
6 Pull Ups
20 Double Unders
9 Push Ups
9 Pull Ups
.........(increase by 3 pull ups and push ups each round until time is up)
Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
Warm Up: Snatch Progression
Strength: Snatch 2 Reps EMOM @ 90% for 5 minutes, then 1 Rep every 30 seconds @ 95% for 5 Minutes
WOD: 15 Minutes AMRAP (score total reps of push ups and pull ups)
20 Double Unders
3 Push Ups
3 Pull Ups
20 Double Unders
6 Push Ups
6 Pull Ups
20 Double Unders
9 Push Ups
9 Pull Ups
.........(increase by 3 pull ups and push ups each round until time is up)
Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
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