11-1-12 WOD

Nancy

400m Run

15 OHS 95/65#

Challenge: hang squat clean 5x5

HALLOWEEN WOD 10.31.12

COME TO THE BOX DECKED OUT IN COSTUME! COACHES HAVE BEEN ISSUED THE GO AHEAD FOR A FAIRLY LARGE BURPEE PENALTY FOR NO COSTUME.(: PRIZES FOR THE SUPER AWESOME! BIG THANKS TO COACHES AND ATHLETES WHO ARE COMING! WOD TBA SOON~

10-30-12 WOD

15 min amrap
5 t2b
10 Box Jumps
15 Sit Ups
30 du's

Challenge: Side planks for time

10-29-12 Aaron's Bday WOD

For Time
21-15-9
Power Snatch 75/55#
Overhead Lunges 35/15#
Kettlebell Swings 53/35#

Challenge: Squat Snatch. Work needed skills.

PUMPKIN PARTY!

Pumpkin Carving Party tomorrow at the Riley's Gazebo! Bring the family over and have some fun! Just across the field we run around. BYOP. Starts @ 5pm. If you want to skip the carving, show up around 7:30pm. (: Hope to see you guys!

10-26-12 WOD

For Time:
Run 1 mile

Challenge:Tabata Row for Calories

10-25-12 WOD

For Time:
21 Turkish Get Ups R
50 Du's
21 HSPU's
50 Du's
21 Turkish Get Ups L
50 Du's
21 HSPU's

Challenge: Max Hang Cleans 135/95#

10-24-12 WOD

Eileens b-day WOD
60 deadlifts (45/75)
60 t2b
60 kb swings (18/35)
60 sec L-sit
600m row
60 sit ups

Challenge:
2 min jump rope

10-23-12 WOD

3 rounds
800m run
50 wall balls

Challenge:
8x2 back squat

10-22-12 WOD

For Time:
100 push ups

Extra Credit: work a weakness

Challenge: 5x20 hip extensions

10-20-12 WOD

4 Rounds
10 Push Up G2O w/ Med Ball 20/14#
400m Run
Side Plank (alternate Sides) 30 Sec

10-19-12 WOD

7 Rounds
95/65#
7 Power Cleans
7 Front Squats
7 Push Press
7 Back Squats

Challenge: 5X3 Thruster 80/90%

10-18-12 WOD

12 Min AMRAP
200M Row
Hollow Hold 30 Sec
20 Du's
3 Strict T2B

Challenge: Row for Max Watts

10-17-12 WOD

4 Rounds
10 ManMakers
25 Kettlebell Swings
400M Run

Challenge: 5X5 Strict HSPU's

10-16-12 WOD

10 Min Amrap
5 Bar Facing Burpees
15 Squat Cleans 65/95
25 Sit Ups

Challenge: Power Clean:
                     1x10 Open Bar
                     1x5 60% Effort
                     5x3 To Find highest Effort Max Final Set

10-15-12 WOD

20 min row for distance

Challenge:
1 min du's
atemp triples!

10-13-12 WOD

Clean Complex
6 Rounds - add weight each round
do not drop bar
1 high hang squat clean
1 hang squat clean
1 squat clean
1 push press
1 high hang squat clean
1 hang squat clean
1 squat clean
1 push jerk
1 high hang squat clean
1 hang squat clean
1 squat clean
1 split jerk

Challenge: 1 Round Clean Complex PVC
               1 Round Clean Complex with Bar Only

10-12-12 WOD

15 Min AMRAP
Ascending Ladder
Strict Pull Ups
HSPU's

Challenge: L-Sit for Time

10-11-12 WOD

10 Rounds for Time:
3 Deadlift 315/205
15 Wall Balls

Challenge:
 RX - 10X20 DU's For Quality
Scaled 1 - 10X10 Du's For Quality
Scaled 2 -10X5 Du's For Quality
2 Burpees for Every Miss (Max Penalty 50)

10-10-12 WOD

400m run
5 kb clean right
5 kb clean and jerks right
5 kb jerks right
1 min plank
50 Russian swings
5 kb clean left
5 kb clean and jerks left
5 kb jerks left
1 min plank
50 russian swings

Challenge:
30 med ball grounds to overhead 

10-9-12 WOD

Basline
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

Challenge:
10 min work on hand stand walking

10-8-12 WOD

On the minute every minute
Hang Snatch 65-95#
Min 1: 1 rep Min 2:2 reps ect until
Fail

Challenge: OHS 5x5

10-5-12 Dan's Bday WOD

FRAN
21-15-9
Thrusters 95/65

Challenge: 100 Burpees Yay Burpees!

10-4-12 WOD

15 Min Amrap
10sec Handstand Hold
10 Push Ups
10 Sit Ups
25 Floor Wipers
100m Row

Challenge: Tabata Alternating Arch Rock and Hollow Rock Hold
Example: R1: 20 sec Arch Hold rest R2:20 sec Hollow Hold...

10-3-12

2 Rounds For Time
25 hang cleans
15 k2e
100 du's

Challenge: 5x5 good mornings

10-2-12 WOD

3 rounds
400m run
20 back squats m-95 w-65

Challenge:
plate hold for time
holding two plates on end