Blog

11/21/2012 – WOD

Strength
7×2 Deadlifts (70-75% of 1RM)
***Focus on speed off the ground while maintaining good form

Conditioning
5 Rounds For Time (each round is all out!)
7 Deadlifts (65% of 1RM)
15 Chest To Bar Pull-ups
250m Run
—Rest 2 min between rounds

Auxiliary: 2x 1min Amrap of tire flips

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11/20/2012 – WOD

Strength
Shoulder Press 5×3 (85% of 1RM)

Conditioning
Buy In: Row 1,000m
6 Rounds of:
6 Push Press 155/105lb (60% of 1RM)
10 KB Swings 70/53lb
Buy Out: Row 1,000m

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Rick – Nice overhead position

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Tim – 1.5 Pood KB Swings looking good

11/19/2012 – WOD

Strength/Skill

15 Min to Establish a 1RM Clean n Jerk

Conditioning

15 Min AMRAP
3 Squat Clean n Jerk 185/125lb (65% of 1RM)
6 Burpee Broad Jumps (mat to mat)
9 Toes to Bar

Midline:

4×25 Weighted Sit-ups

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Pat – Doing work on squat cleans

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Matt – Nice squat clean!

11/17/2012 – WOD

Buy In: 50 Calorie Row
15 Deadlifts 295/185lb (65% of 1RM)
5 Wall Climbs
12 Deadlifts 295/185lb (65% of 1RM)
4 Wall Climbs
9 Deadlifts 295/185lb (65% of 1RM)
3 Wall Climbs
6 Deadlifts 295/185lb (65% of 1RM)
2 Wall Climbs
3 Deadlifts 295/185lb (65% of 1RM)
1 Wall Climb
Cash Out: 50 burpees
WOD Notes: Starting at minute 5, do 2 box jumps 30/24″ at the top of each minute and stop when you get to the burpees

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11/16/2012 -WOD

MAKE-UP DAY!!

—Choose a WOD that you missed during the week. This is also a good time to work on a skill or a lift that you want to improve.

Thanksgiving Schedule
Thursday – 9am class only (Partner WOD)
Black Friday – 9am and 10am classes only

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11/15/2012 – WOD

5 Back Squat 275/175lb (75% of 1RM)
10 KB Swings 70/53lb
15 Sit-ups
10 Back Squat 255/155lb (65% of 1RM)
15 KB Swings 70/53lb
20 Sit-ups
15 Back Squat 225/135lb (60% of 1RM)
20 KB Swings 70/53lb
25 Sit-ups
20 Back Squat 185/95lb (50% of 1RM)
25 KB Swings 70/53lb
30 Sit-ups
1,000m Row

WOD Notes: Racks are permitted for the back squats. Setup plates to allow for fast transitions when switching weights and collars should not be used.

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11/14/2012 – WOD

Strength
4x Max Effort Strict/weighted Pull-ups
(Choose a weight/band that will limit you to 8-12 reps)

Conditioning
16 Min AMRAP
8 Chest to bar Pull-ups
8 Burpees
8 Overhead Walking Lunges 45/25lb plate

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Gracie!! Doing work on the Ring Rows!