Blog

1/4/2013 – WOD

Strength
Pendlay Rows 5×5 (Heavy as possible)

Conditioning
10 Min Amrap Ladder
1 GI Jane
2 KB Swings 70/53lb
2 GI Janes
4 KB Swings 70/53lb
3 GI Janes
6 KB Swings 70/53lb
…Continue up the ladder until 10 min is up

1/3/2013 – WOD

Strength
Back Squat 3×5 (All 3 sets should be heavy—Find 5RM)

Conditioning
7 Rounds For Time
12 Wall Balls 20/14lb
10 SDLHP 95/65lb
8 Toes To Bar

Auxiliary
Air Dyne 4×30 sec all out w/ 2 min rest between efforts

1/2/2013 – WOD

Strength
Push Press 1×5 (80%), 1×3 (90%), 2×1 (Find 1RM), 3×3 (90%)

Conditioning
3 Rounds for Time
8 Burpee over Box 24/20″
8 Push Press 165/105lb (65-70% of 1RM)
Then
Row 750m (All Out!)
—Rest 5 min then repeat

WOD Notes: Each round in this workout is all out! Don’t save your energy for the 2nd Round. The goal is to be within 15-30 seconds of your first round. Racks will not be allowed for push presses.

1/1/2013 – Happy New Year!

• I hope everyone had a great New Year! Classes resume tomorrow with our normal schedule! I’m looking forward to seeing everyone get after it again this week.  We’ll be posting our 2013 goals on the whiteboard at the end of this week. More details to come.

12/31/2012 – WOD

Strength
12 Min to work up to a heavy 1RM Squat Clean

Conditioning
12 Hang Squat Cleans 165/115lb (60% of 1RM)
25 Chest to Bar Pull-ups
100 Double Unders (200 singles)
9 Hang Squat Cleans 165/115lb (60% of 1RM)
20 Chest to Bar Pull-ups
75 Double Unders (150 singles)
6 Hang Squat Cleans 165/115lb (60% of 1RM)
15 Chest to Bar Pull-ups
50 Double Unders (100 singles)

12/29/2012 – WOD

“5×20”
3 Rounds For Time
20 Back Squats (50% of 1RM)
20 Bar Facing Burpees
20 Toes To Bar
20 Double Unders (sub: 40 singles)
20 Calorie Row

Brent – Doing all the Toe to Bar Rx’d

12/28/2012 – WOD

Strength
12 Min to Find 1RM Snatch

Conditioning
5 Rounds for Time
10 Behind the neck BB Lunges 135/95lb (65% of 1RM)
15 Ring Push-ups or HR Push-ups
*Top of every minute do 1 Power Snatch 135/95lb
Then:
1000m Row

12/27/2012 – WOD

Strength
Strict Press 7×2 (90% of 1RM)

Conditioning
12 Min AMRAP Ladder:
1 Wall Ball 20/14lb, 1 KB Swing 70/53lb, 1 Weighted Sit-up 25lb
2 Wall Balls 20/14lb, 2 KB Swings 70/53lb, 2 Weighted Sit-ups 25lb
3 Wall Balls 20/14, 3 KB Swings 70/53lb, 3 Weighted Sit-ups 25lb
—Keep climbing the ladder until 12 minutes is up

Welcome Mary!

Kyle looking strong on the Presses

9am class

12/26/2012 – WOD

Strength
3x Max Effort Weighted Pull-ups (Choose a weight/band that will limit you to 8-12 reps)

Conditioning
5 Rounds For Max Reps of Each Movement
(1 Min Amrap for each movement with 15 sec rest between)
1. Power Clean 205/125lb (65% of 1RM)
2. Chest to bar pull-ups
3. Row for meters
—Rest 1 min between rounds

12/25/2012 – Merry Christmas!

REST DAY!

Reminder

• Class times for this week are:

–Wednesday: 9am, 4pm, 5pm, 6pm

-Thursday: 5:30am, 9am, 5pm, 6pm (no 7pm class)

-Friday: 9am, 4pm, 5pm

-Saturday: 9am, 10am