Blog

12/17/2012 – WOD

Strength
10 Min To Find 1RM Hang Power Clean

Conditioning
15 Min AMRAP
4 Hang Power Clean 205/135lb (75% of 1RM)
8 GI Janes
16 Overhead Walking Lunges 45/25lb Plate

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Erick doing work on the GI Janes

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Tina – Nice overhead lunges

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Steve – Great work on the hang cleans

12/15/2012 – WOD

Strength
Thruster 1×5, 2×3, 3×1 (Find a 1RM) *Increase load with every set

Conditioning
10 Thrusters 155/115lb (65-70% of 1RM)
20 Chest To Bar Pull-ups
30 Burpees
40 KB Swings 53/35lb
50 Cal Row
40 KB Swings 53/35lb
30 Burpees
20 Chest To Bar Pull-ups
10 Thrusters 155/115lb (65-70% of 1RM)

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12/14/2012 – WOD

Conditioning
5 Rounds For Time
6 Tire Flips (Do 10 If paired with a partner)
8 Bench Press 195/115lb (70% of 1RM)
250m Sprint Run
Rest 2 min between rounds
***Score = Total time for all 5 Rounds
WOD Notes: Each round must be 100% effort! Not 110% because that’s not possible!

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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