12/24/2012 – WOD
“Christmas Eve“
4 Rounds For Time
5 Front to Back Thrusters 165lb/105lb (65% of 1RM Thruster)
15 Burpees
400m Run
—Rest 1 min after you finish the WOD then:
200 Double Unders for Time or 400 Singles
Blog
12/22/2012 – WOD
“12 Days Of Christmas”
1 Power Snatch 135/95lb
2 Box Jumps 30/24″
3 HR Push-ups
4 Pull-ups
5 Toes To Bar
6 Burpees
7 Air Squats
8 Sit-ups
9 KB Swings 70/53lb
10 Wall Balls 20/14lb
11 Calorie Row
12 Clean n Jerk 135/95lb
WOD Notes: The workout is performed like how the song is sung.
12/21/2012 – WOD
MAKE-UP DAY!
—Come in and do a WOD that you missed this week. Tomorrow we will be doing the “12 Days Of Christmas”, so be prepared for a good workout!
Reminder: Christmas Party is tomorrow at 7pm @ the Shanley’s House. Let me know if you have any questions or need directions. Be prepared for a great time!
12/20/2012 – WOD
Strength
Front Squat 1×5, 1×3, 2×2, 2×1 (Find 1RM)
Conditioning
“Fran” (Benchmark WOD)
21-15-9 Reps of:
Thrusters 95/65lb
Pull-ups
Buy Out: 2x(1 min sprint on air dyne)
WOD Notes: This WOD is designed for high power output (short time domain 2-8 min). Choose weight and band that will help you complete this WOD in under 10 min. Compare to 9/20/12
12/19/2012 – WOD
Conditioning
5 Rounds For Time
Run 400m
10 SDLHP 135/95lb
12 Lateral Burpee Over Bar
15 Weighted Sit-ups 25lb plate
12/18/2012 – WOD
Strength/Skill
12 Min To Find 1RM Split Jerk
Conditioning
5 Rounds For Time (Each Round is all out!)
15 Wall Balls 20/14lb
30 Double Unders (60 singles)
300m Row
—Rest 2 min between rounds
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
Erick doing work on the GI Janes
Tina – Nice overhead lunges
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)
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
Welcome Bill!
Chris – 14lb Wall Balls looking easy!