Thursday, February 28, 2013

March 1

Be Fast

Strength
A. 5 x 1 Snatch Pull + 1 Hang Snatch
B1. 3 x BW Sled Push
B2. 3 x ME Toes to Bar

Wednesday, February 27, 2013

Feb 28


Strength
A1. 3-5 Wall Climb
A2. 1 min Plank

MetCon
4 Rounds of:
400m Run
30 Double Under (or 1 min of Double Under work)
2 min Rest

Cash Out
50 (25/L - 25/R) Sledgehammer Strikes - AQAP

Tuesday, February 26, 2013

Feb 27

Strength
5 x 1 Power Clean + 2 Front Squat

MetCon
10 Rounds of:
10 Pull Up
10 Push Up

Monday, February 25, 2013

Feb 26


Strength
5 x 1 Vertical Jump

MetCon
Open WOD 12.3
18 min AMRAP of:
15 Box Jump
12 Push Press (115#/75#)
9 Toes To Bar

Sunday, February 24, 2013

Feb 25

Strength
A1. 5 x 1 Power Snatch
A2. 5 x 1 Broad Jump

MetCon
12-9-6-3
Power Snatch (95#/65#)
Burpee

Thursday, February 21, 2013

Feb 22

In the GHD sit up, a sharp extension of the legs on the way up engages the rectus femoris and accelerates the torso's ascent.

Strength
A. 5 x 1 Split Jerk
B. 4 x 3 Pause (2 sec) Back Squat
C. 30 GHD Sit Up - AQAP

6pm CompWOD followed by a Social Gathering!!

Open WOD 12.4
AMRAP for 12min
150 Wall Ball
90 Double Under
30 Muscle Up

Wednesday, February 20, 2013

Feb 21


Skill Work
5 x 30s Double Under
(1 min Rest)

MetCon
Alternating Tabata for 8 min
Push Up
Sit Up

Cash Out
2 min ME Log Roll (Hollow to Arch)

Tuesday, February 19, 2013

Feb 20

Ashley Presses 100# x 2

Strength
4 x ME Strict Toes to Bar
4 x 5-10 Single Arm KB Snatch

MetCon
15min AMRAP
10 KB Swing
10 Box Jump
10 Ring Dip

Friday CompWOD and Social this Friday @ 6pm.

*Some KB Snatch Technique (Click HERE)*

Monday, February 18, 2013

Feb 19

Strength
5 x 3 Press

MetCon
5 Rounds of:
10 Pull Up
10 Pistol (5e leg)

Cash Out
2:30 Plank

This Friday we will be hosting out CompWOD and Social @ 6pm. See you there!

Sunday, February 17, 2013

Feb 18

Froning Snatches 300lbs

Strength
5 x 3 Deadlift (Perfect Form)

MetCon
Teams Of 2
Alternating for 15min or 10 Rounds of:
200m Run
10 KB Swing
10 Goblet Squat

Thursday, February 14, 2013

Feb 15

Get your mobility on!

10 min to work up to a Heavy or Max Snatch
4 min Rest
10 min to work up to a Heavy or Max Clean and Jerk
4 min Rest
10 min to work up to a Heavy or Max Back Squat

Wednesday, February 13, 2013

Feb 14

Strength
A1. 4 x ME Supine Ring Row
A2. 4 x 10 Sledgehammer Strike

MetCon
For Time:
800m Run
10 Burpee
400m Run
20 Burpee
200m Run
30 Burpee

Tuesday, February 12, 2013

Feb 13

Skill Work
5 x 30s ME Double Under

MetCon
For Time:
15 Thruster (135#/95#)
200m Run
20 Thruster (95#/65#)
400m Run
30 Thruster (65#/35#)
800m Run

Monday, February 11, 2013

Feb 12

Strength
4 x 3 Push Press

MetCon
12min AMRAP
3 Wall Climb
6 Deadlift (155#/105#)
9 Jump and Touch (12"/8" above reach)

Sunday, February 10, 2013

Feb 11

Strength
5-4-3-2-1
Front Squat

MetCon
"The Chief"
5 sets of:
3 min AMRAP 
3 Power Clean (135#/95#)
6 Push up
9 Air Squat

(1 min rest between sets)

Friday's CompWOD will be moved to Friday the 22nd @ 6pm.

Thursday, February 7, 2013

Feb 8

Sound familiar? The wide grip is to get the bar up into your hip when snatching.

A. 7 x 1 Snatch Pull + 1 Snatch
(Heavy as Possible)

B. 3 x 3 Back Squat
(Heavy but still standing up fast)

Wednesday, February 6, 2013

Feb 7


"Running Jackie"
1000m Run
50 Thruster (35#/45#)
30 Pull Up

Cash Out
10min Slow Pace Jog

Tuesday, February 5, 2013

Feb 6

Strength
A1. 3 x 5 Weighted Pull Up
A2. 3 x 5 Weighted Ring Dip

MetCon
"Steven C."
50 Burpee Box Jump
24"/20"

Monday, February 4, 2013

Feb 5

Strength
A. Heavy Single - Split Jerk
B. 3 x 1 Split Jerk @ 90% of HS

MetCon
Open WOD 11.3
5min AMRAP
Squat Clean & Jerk
(165#/110#)

Sunday, February 3, 2013

Feb 4

Strength
Heavy Single - Clean

MetCon
EMOM for 5min
30 sec ME Double Under
(2min Rest)
EMOM for 5min
15 KB Swing
(2min Rest)
EMOM for 5min
1 Long Shuttle Run