8/1/14

* Good job showing up on the running day guys..........
WOD: @0:00-21-15-9
                Wall Balls
                 Pull Ups
            @:10:00 21-15-9
                Wall Balls
                Box jumps
             @20:00 21-15-9
                Wall balls
                Burpees
              @30:00 21-15-9
               Wall balls
               Row Calories
               
   

7/31/14

Skill: 12 min emom
    1st- 6 -8 Pistols
     2nd 25 sec handstand hold
WOD:For Time:
Run 1 mile
Rest 5 min
Run 800m
Rest 3 min
Run 400m
Rest 2 min
Run 200m
* Rest is not included in total score....and stay off the sidewalks

7/29/14

Strength: 5x5 Strict Press @75%
WOD:  12 min AMRAP
        Climb the ladder
      1 Thruster
      2 T2B
      2 Thrusters
      4 T2B
      4 Thrusters
      6 T2B
       ..........
   
   
     
         

7/29/14

Strength/Skill:2 Hang Clean Pulls+ 1 Hang Clean build to heavy set without gross form .(20-25min)

WOD: Row 1k(Max effort)

7/28/14

Warm up: Dynamic
Strength: Back Squat 6x3 @ 80%
WOD :100 Air Squats
              80  Sit ups
              60 Push ups
              50 Air squats
              40 Sit ups
              30 Push ups
              25 Air Squats
              20 Sit ups
              15 Pusg ups
             
             
             
           

7/25/14

WOD: Row 2k
           200 Double Unders (2:1)
           2 mile Run

7/24/14

Strength:Deadlift 8x3 @80%
WOD:500m Row
          30 Thrusters 95/65
          500m Row

7/23/14

Strength:Strict Press 60%x5 65%x5  70%x5 75%xAMRAP
WOD: For Time:100 Burpees :)

7/22/14

Strength/Skill:Hang Power Clean 5x3(  light weight)
WOD: Complete as many reps as possible.
1 min Max Snatches 95/65
Rest 1 min
2 min max Clean &Jerk 135/95
Rest 1 min
3 min max T2B

7/21/14

Strength: Back Squat 6x4 @75%
WOD: 3 Rounds
          20 Wall Ball Shots 20/14
          25 Box Jumps 24/20

7/18/14

Strength: 5x5 Front Squat start @70%and climb
WOD:5 rounds
         20 double Unders  (3:1)
          12 OH head plate lunges 45/25
           8 HSPU
         
         

7/17/14

Conditioning: 8 rounds:Air dyne 1 min on 1 min off 

WOD: 12 min Amrap 

            10 burpee box jumps overs 

             10 wall balls 

              10 T2B

7/16/14

Strength:20 min to find 1rm Deadlift( no cat back allowed)
 WOD:4 rounds
           Sprint 200m
           12 kbs 70/55
           Rest 1 min between rounds

7/15/14

Strength: 1rm Shoulder press (15 min)
WOD:14 min EMOM
1st -5 snatches 95/65
2nd- 40 sec max cal row
* score is total Cals
   

7/14/14

Strength:20 min to find 1rm Back squat
WOD: "Jackie"
          1000m
          50 thrusters 45lbs
          30 pull ups
            14 min time cap
* DONT DROP THE BAR *

6/11/13

Warm up:MSCF

WOD
@ 0:00
    21-15-9
    Burpees
   Pull ups
@10:00
     21-15-9
    Burpees
    OHS 95/65
@20:00
  21-15-9
Burpees
  Kbs 55/35
* keep time of each 21-15-9 and add total time
 

7/10/14

Warm up: dynamic
WOD: Run 800m x 4
             Rest 3 min

7/9/14

Strength: Find 20RM Front Sqaut *a good goal to go for this on  is about 60%-67%...... Hit some warm up sets and then go for it ...probably  will only have enough gas in the tank for one attempt .

WOD:4 round s

        50 Air squats

        30 sit ups 

        20  Deficit push ups.  45s/25s *chest touches ground *

7/8/14

Strength: Strict Press- 5x3 (70-85%)

WOD: 12 AMRAP
           5 rounds
           10 S2OH 135/95
           30 DU (3:1)
          Then with remaining time  AMRAP T2B
     * Score is total T2B

7/7/14

Warm up :2 rounds not for time
 500m row or 400 run
15 GHDSU
15 Hip Extensions
10 Strict Pull ups
10 Push ups or Strict Ring Dips
10 Lunges
10 PVC Pass Throughs
10 PVC OHS
WOD: "Kelly"
           Run 400m
           30 Wall balls 20/14
           30 box jumps- Have to jump

7/3/14

15-20 of mobility

WOD: 4 rounds
   20 Russian swings 70/55
   30 double Unders

6/2/14

Strength: 5x3 Back Squat (heavy)
 WOD: 13 min AMRAP
             8 Burpees over the bar
            10 Deadlift 135/95
             12 Box Jumps 24/20-Games standard
*On Friday we are only running one class at 10 a.m. And closed on Saturday