Blog

12/13/2012 – WOD

Conditioning
5 Rounds For Time
8 Deadlifts 275/185lb (60% of 1RM)
15 Wall Balls
20 Sit-ups

Auxiliary: Air Dyne 4x (30 sec all out!)
—2 min rest between

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Welcome Bill!

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Chris – 14lb Wall Balls looking easy!

12/12/2012 – WOD

Strength
3x Max Effort Strict Pull-ups (Choose a band/weight that will limit you to 8-10 reps)

Conditioning
21-18-15-12-9-6-3 Reps of:
Chest to bar Pull-ups
KB Swings 70/53lb
Then: 200 Double Unders (400 singles)

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12/10/2012 – WOD

Strength (20 min Time Cap)
Back Squat 2×5 (75-80%), 3×3 (85-90%), 2×1 (95%-100%)

Conditioning
5 Rounds For Time (25 min Time Cap)
6 Box Jumps 33/27″
12 Back Squats 195/135lb (55% of 1Rm)
18 HR Burpees

Wod Notes: Racks for the back squats will not be allowed during this WOD. HR Burpees = Lifts hands off the ground when your chest hits the deck and jumping isn’t necessary. The 12 back squats should be unbroken each round.

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Welcome Jason!

12/7/2012 – WOD

Skill
Rope Climbs

Conditioning
15 Min AMRAP
1 Rope Climb 20′
10 KB Single Arm Overhead Lunges 53/35lb (5 each arm)
15 MedBall Slams 20/14lb

WOD Notes: The scaling for the rope climbs is 15′ or 5 up & down rope pulls from the ground.

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12/5/2012 – WOD

Strength
Deadlift (10 min to work up to 85% of 1RM)

Conditioning
15 Min AMRAP
Buy In: 1000m Row
With remainder of 15 Min complete amrap:
5 Squat Snatches 155/105lb (65% of 1RM)
12 Toes To Bar
Buy Out: 500m Row ALL OUT!

WOD Notes: Power Snatches can be used for scaling. Do
not worry about your score for this WOD, instead focus on technique.

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12/4/2012 – WOD

Strength
3x Max Effort Ring Dips (choose a band that will limit you to 8-12 reps)

Conditioning
6 Rounds For Time
8 Burpee Box Jumps 24/20″
10 Chest to Bar Pull-ups
250m Run
—Rest 2 min between rounds

WOD Notes: Since this is an interval style workout, each round should be ALL OUT!

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12/3/2012 – WOD

Strength
Back Squat 3×5 (Work up to 5RM)

Conditioning
4 Rounds For Time
400m Run
10 Push Jerk 135/95lb (45-50% of 1RM)
12 Front Rack BB Step-ups 135/95lb 20/16″

WOD Notes: The volume will be lower this week on our lifts to allow your body to recover. Only 1 out of the 3 sets of back squats should be heavy.

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