Thursday, January 31, 2013

Feb 1

A. 5 x 1 Snatch @ 90%
(All 5 lifts have to be at 90%)
*If you miss more than 2 lower the weight and do 3 more reps

B1. 5 x 3 Bench Press
B2. 5 x 2 High Box Jump

Wednesday, January 30, 2013

Jan 31


A few Pistol tips from our friend Carl.

Strength
A1. 3 x ME L-Sit
A2. 3 x ME Handstand

MetCon
400m Run
30 Sit Ups
20 Pistols
400m Run
30 Sit Ups
20 Pistols
400m Run
30 Sit Ups
20 Pistols
400m Run
(20min Cap)

Tuesday, January 29, 2013

Jan 30

Jump to 19:30 to see him do today's WOD unbroken.


Strength
4 x 2 Push Press + 1 Push Jerk

MetCon
100 Pull Ups for Time
or 
10min AMRAP

Monday, January 28, 2013

Jan 29

Strength
4 x 2 Front Squat
(Heavy / Attempt a set or more at previous 1RM weight)

MetCon
5 Rounds of:
5 Power Clean (185#/105#)
10 Box Jump (30"/24")


Sunday, January 27, 2013

Jan 28

Get used to holding yourself to a standard for each workout and exercise. 

Strength
Heavy Single - Overhead Squat

MetCon
Open WOD 11.4
10 min AMRAP
60 Bar Facing Burpee
30 Overhead Squat (120#/90#)
10 Muscle Up

Thursday, January 24, 2013

Jan 25


A. Max - Clean and Jerk
B1. 3 x 15-20 Hip Ext
B2. 3 x 10e KB Single Leg RDL

Wednesday, January 23, 2013

Jan 24

This should be the bottom position of your air squat. Try to achieve an upright torso, weight in heals, and knees pressed out every time you squat. This includes the squats you do during warm up. The better your air squat gets the better your wallballs, cleans, front & back squats, OHS, snatches and thrusters get...did I leave anything out?

Endurance
4 x 400m Run (3 min)

Cash Out
Bottom to Bottom Tabata Squat

Tuesday, January 22, 2013

Jan 22


Strength
Max - Weighted Pull Up

MetCon
21-15-9
Handstand Push Up
Pull Up
Weighted Sit Up

Monday, January 21, 2013

Jan 22

Chris L. at the State Weightlifting Meet.
Snatch 101kg (222.2lbs) and Clean & Jerk 120kg (264lbs) in the 69kg (152lbs) weight class.

Strength
Max - Push Press

MetCon
4 Rounds of:
200m Run
12 KB Swing
12 Box Jump

Sunday, January 20, 2013

Jan 21


Strength
Heavy Single - Front Squat

MetCon
Open WOD 12.2
10min AMRAP
30 Snatch (75#/45#)
30 Snatch (135#/75#)
30 Snatch (165#/105#)

Thursday, January 17, 2013

Jan 18

Strength
A1. 5 x 3 Back Squat @ 80%
A2. 5 x 3e arm KB Clean & Press

6pm CompWOD:
20min AMRAP
5 Power Clean 145#
10 Toes To Bar
15 Wall Ball

Wednesday, January 16, 2013

Jan 17


Strength
4 x ME Ring Dip
4 x ME Supine Ring Row

MetCon
800m Run
75 KB Swing
800m Run

*Reminder: Friday @ 6pm we will be hosting a Competition WOD.*

Tuesday, January 15, 2013

Jan 16


Skill Work
5 x 1 ME Vertical Jump

MetCon
4 Rounds of:
7 Handstand Push Up
14 Toes To Bar

Cash Out
2:30 Plank Hold

Monday, January 14, 2013

Jan 15

For those of you who have attended my muscle up clinic, this is how it is done. Great to see the right positions in slow motions. Watch the pull back on the rings as she swings forward, the hips extended to the rings, then the aggressive sit up over the rings.

Strength
7 x 1 Split Jerk

MetCon
"Nasty Girls"
3 Rounds of:
50 Air Squat
7 Muscle up
10 Hang Power Clean (135#/95#)

*Every 3rd Friday (unless specified otherwise) we will host a Competition WOD.*
These workouts will be Challenging!
Time: 6:00pm
We will hangout afterwards for some food and drinks too.

Sunday, January 13, 2013

Jan 14

Strength
5 x Clean Pull + Hang Clean
(Heavy as possible)

MetCon
100 Burpee

Thursday, January 10, 2013

Jan 11

A1. 5 x 1 KB Turkish Get Up
A2. 5 x 2 High Bar Back Squat @ 80% of 1RM
B. 500m Row 

Wednesday, January 9, 2013

Jan 10



Strength
5 x ME Toes To Bar
5 x ME Flexed Arm Hang

MetCon
3 Rounds of:
1min Double Under
1min Rest
1min Burpee
1min Rest
1min Sit Up
1min Rest

Tuesday, January 8, 2013

Jan 9


Open WOD 11.2
15min AMRAP
9 Deadlift @ 155#
12 Hand Release Push Up
15 Box Jump (24"/20")

*Or do "Helen" if you missed it yesterday.*

Monday, January 7, 2013

Jan 8

Strength
5 x 1 Hang Snatch

MetCon
"Helen"
3 Rounds of:
400m Run
21 KB Swing
12 Pull Up

Sunday, January 6, 2013

Jan 7

Strength
7 x 1 Thruster (work up to a max)

MetCon
For Time:
50 Thruster (135#/95#)

Thursday, January 3, 2013

Jan 4


A1. 5 x 3 Deadlift (Fast - Touch and Go - Not a Max)
A2. 5 x ME Ring Dip
B. 3 x 10-15 GHD Sit Up

Jan 3

2 Rounds of:
400m Run
30 Pull Up
20 Front Squat (115#/75#)
30 Push Up
20 Power Clean (11#/75#)

Tuesday, January 1, 2013

Jan 2


Strength
7 x 2 Push Press

MetCon
5 Rounds of:
10 Toes To Bar
10 Power Snatch (75#/55#)
10 Wallball (20#/14#)

6:30am Class now starts at 6:00am.