10/6/2012 – WOD
20 Min Amrap
5 Power Cleans 145/95lb
10 Toe To Bar
15 Wall Balls 20/14lb
***Run 800m at the 10 minute mark
Blog
10/5/2012 – WOD
No Classes Today!
—Tomorrow morning classes are 9am and 10am
10/4/2012 – WOD
4 Rounds for time
20 Overhead Walking Lunges 45/25lb Plate
20 Chest to Bar Pullups
20 Burpees
50 Double Unders (Sub: 100 Singles)
Welcome Shaun!
10/3/2012 – WOD
Strength/Skill: 15 Min to Find 1RM Snatch (Squat Snatch is preferred)
“Isabel” – Benchmark WOD
30 Snatches For Time 135/95lb
—Rest 3 min
Assistance: 2x (10 Tire Flips with partner + 1 Minute Max Effort for Distance on the Air Dyne)
10/2/2012 – WOD
Strength: Bench Press 5×3 (Find 3RM)
20 Min AMRAP
400m Run
20 KB Swings 70/53lb
20 HR Push-ups
Announcement: Friday Oct 5 classes have been cancelled.
10/01/2012 – WOD
Strength: Front Squat 7×2 (all sets at 90%)
Conditioning
25 Thrusters 115/75lb (50% of 1RM)
50 Sit-ups
200m Row
20 Thrusters 115/75lb (50% of 1RM)
30 Sit-ups
400m Row
15 Thrusters 115/75lb (50% of 1RM)
20 Sit-ups
800m Row
9/29/2012 – WOD
4 Rounds For Time:
10 Deadlifts (60%)
10 Bar Facing Burpees
10 Toes to Bar
400m Run
Rest 3 min
30 OHS for time (50% of 1RM)
9/28/2012 – WOD
Make-up Day!
–You may come in and do a WOD that you missed this week.
9/27/2012 – WOD
Strength: Push Press 7×1 (Work up to 1RM. All sets must be 90% or higher)
For time: (Main site WOD from 11/5/11)
135/95lb Push press, 20 reps
Row 300 meters
135/95lb Push press, 15 reps
Row 300 meters
135/95lb Push press, 10 reps
Row 300 meters
135/95lb Push press, 5 reps
Row 300 meters
—Rest 3 min
100 Grasshoppers for time
WOD Notes: Use 55% of your 1RM Push Press for the WOD.
9/26/2012 – WOD
10 Min to Find 1RM Hang Power Clean
4 Rounds for Time:
25 Pull-ups
50 Double Unders (Sub: 75 Singles)
***On the top of every other min do 3 Hang Power Cleans 205/125lb (75% of 1RM). The WOD begins with 3 HPC.
—Rest 3 min
Air Dyne: 2 min for calories
