Category Archives: Uncategorized

11/8/2012 – WOD

4 Rounds For Time
4 Wall Climbs
8 Hang Power Cleans 205/135lb (75% of 1RM)
400m Row

11/7/2012 – WOD

Strength
Deadlift 10×1 (90% of 1RM)

Conditioning
5 Rounds For Time
5 Squat Clean 185/125lb (65% of 1RM)
10 Box Jump 30/24″
15 Pull-ups

—Rest 5 min

2x (1 Min Amrap Tire Flips)

11/6/2012 – WOD

Strength
Shoulder Press 7×3 (85-90% of 1RM)

Conditioning
15 Min Amrap
15 KB Swings 70/53lb
15 Burpees
15 Toes To Bar

11/5/2012 – WOD

Strength
Back Squat 7×3 (85% or higher for all sets)

Conditioning
Row 500m ALL OUT!
—Rest 3 min
3 Rounds For Time
10 Overhead Squats 135/95lb
50 Double Unders
—Rest 3 min
Row 500m ALL OUT!

11/3/2012 – WOD

Strength
Pendlay Rows 5×5 (Heavy)

Conditioning
3 Rounds For Time (1 min at each station)
2-1 Wall Balls 20/14lb
Sit-ups
Bear Crawl (mat to mat)
Tire Flips / Farmers Carry 70/53lb
Row (calories)
Med Ball Slams
—Rest 1 min between rounds

11/2/2012 – WOD

Strength
4x 60′ Max Effort Heavy Prowler Pushes

Conditioning
5 Rounds For Time
8 Behind the Neck Barbell Lunges 175/125lb (45% of 1RM Back squat)
12 Bar Facing Burpees
250m Run

11/1/2012 – WOD

Strength
15 Min to Find 1RM Bench Press

Conditioning
15 Min Amrap
3 Hang Squat Cleans 185/125lb (65%)
6 HR Push-ups
9 Toes To Bar
Then:
30 Wall Balls (goal is to do all 30 in a row!)

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