Monthly Archives: October 2012

10/31/2012 – WOD

“Tabata Halloween” (20 sec on, 10 sec off for 8 Rounds)
Deadlifts (50% of 1RM)
Double Unders
Pull-ups
Air Dyne (calories) or Row (meters)
***Score is total reps for each movement

10/30/2012 – WOD

***The 5pm, 6pm, & 7pm classes are on schedule for tonight. Please travel safely!

Strength
Strict Press 5×5 (find 5RM)

Conditioning
4 Rounds For Time:
20 KB Swings 70/53lb
10 Box Jumps 36/30″
Row 400m

10/29/2012 – WOD

Strength
Back Squat 7×2 (95% of 1RM)

Conditioning
12-9-6 Bear Complex 135/95lb
21-15-9 GI Janes
40-30-15 Sit-ups

6:30am “Sandy” Crew

10/28/2012 – WOD

REST DAY!

Announcement: Tomorrow morning classes have been pushed back to 6:30am. Monday October 29th evening classes have been canceled as well as Tuesday October 30th morning classes due to Hurricane Sandy. I will update you on the Tuesday evening classes at a later date. Stay safe and dry!

10/27/2012 – WOD

10 Squat Cleans 200/125lb. (70% of 1RM)
20 Box Jumps 30/24″
30 Ring Rows
40 Burpees
100 Double Unders
1,000m Row
1,600m Run

10/26/2012 – WOD

Skill/Strength
4 Sets/Attempts for Parts A and B (15 min time cap)
A) Max Weighted Box Jump 45/25lb Vest
B) 60′ Heavy Front Rack Carry (weight must be more than 1RM Front Squat)
—Rest as much time needed between sets
Conditioning
5 Rounds For Time
6 Hang Power Snatch 135/95lb (70%)
12 HR Push-Ups
50 Double Unders

WOD Notes: Since attendance is usually lower on Fridays you may make up a WOD that you missed during the week.

10/25/2012 – WOD

Conditioning
3 Rounds For Time
15 Thrusters 135lb/95lb (60% of your 1RM)
20 Toe To Bar
500m Row

10/24/2012 – WOD

Strength
3x Max Effort Weighted Strict Pull-ups (Choose weight/band that will limit you to no more than 10 reps)

Conditioning
7 Rounds For Time (each round is all out!)
10 Chest to Bar Pull-ups
12 Burpees
250m Sprint Run
—Rest 2 min between rounds
*Score is total time minus 12 min of rest

10/23/2012 – WOD

Strength
Strict Press 7×2 (Heavy as possible)

Conditioning
“DT” – 5 Rounds for Time
12 Deadlifts 155/115lb
9 Hang Power Cleans 155/115lb
6 Push Jerk 155/115lb

10/22/2012 – WOD

Strength
Back Squat 5×3 (90% of 1RM)

Conditioning
20 Min Amrap
5 Back Squat 225/155lb (60% of 1RM)
10 KB Swings 70/53lb
15 Weighted Situps