Nov 29, 2012

11-30-12 WOD

Press 7x3

Challenge:
21-15-9
T2B
Push ups (no flash)

Nov 28, 2012

11-29-12 WOD

10 Min AMRAP
add 1 rep each round
DU's
Sit Ups
Lunges (right and left =1)

Challenge: tabata Mountain Climbers

Nov 27, 2012

11-28-12 WOD

50 wall balls
800m run
30 pull ups

Challenge:
20 burpee pull ups

Nov 26, 2012

11-27-12 WOD

Elizabeth
21-15-9
Clean 135-95
Ring dips (bicep kisses ring to full lock out)

Challenge:
Dead lift
5-5-3-2-1-1
(one year athletes and up- last set for max reps at max weight NO BOUNCE, Don't loose form! know when to call it)
(under one year athletes 80% effort)

Nov 25, 2012

11-26-12 WOD

20 min AMRAP
200m run
20 Du's
5 burpees

Challenge:
3x L-sit
1 min rest between tries.
score each round

Nov 21, 2012

11-22-12 WOD

3 rounds
20 one handed dumbell snatches 35/55
500m row

Challenge:
400m run for time

Nov 20, 2012

11-21-12 WOD


Engagement WOD
Congratulations Mombo & Elizabeth
Partner WOD 
One person cycles through part "a"
While the other cycles through part "b". You cannot move ahead of your partner through the movements. Example: Partner "a" must finish row and partner "b" must finish wall balls before moving to next movement. 2 rounds must be completed, partners must switch to other cycle of movements at completion of first round through.
A)250m row
B)20 wall balls
A)200m run
B)20 supine ring pull ups
A)250m row
B)20 sit ups
A)200m run
B)20 burpees
A)250m row
B)20 push ups
A)200m run
B)20 DU's
A)1 pull up
B)1 pull up

Challenge:
row for watts
3 pulls max watts

Nov 19, 2012

11-20-12 WOD

Rosa
5 rounds
10 HSPU's
400m run

Challenge:
 2 min box jump 24/20

Nov 18, 2012

11-19-12 WOD

5 rounds
1 min AMRAP of
3 snatch grip dead lift  135/95
5 hang power snatch
7 OHS
1 min rest
Note: score each round and total reps/ scale weight for athletes to maintain intensity and form

Challenge:
5x5 hang squat cleans to 5 front squats
Note: first squat clean counts as one rep for front squat

Nov 15, 2012

11-16-12 WOD

4x 500m row
2 min rest between rounds

Challenge:
dynamic push ups for hight

Nov 14, 2012

11-15-12 WOD

Diane
21-15-9
Dead lift,
HSPU's

Challenge:
2min partner med ball pass

Nov 13, 2012

11-14-12 WOD

7 rounds
5 wall balls
5 push ups
5 burpees

Challenge:
push up plank hold

Nov 12, 2012

11-13-12 WOD

5 rounds
50 Du's
10 power cleans

Challenge:
push jerk 5x5

Nov 11, 2012

11-12-12 WOD

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. 2005

Challenge: Long jump for distance

Nov 8, 2012

11-9-12 WOD

snatch
7x1

Challenge:
Snatch balance work 5x5

Nov 7, 2012

11-8-12 WOD

Nicole
20 min AMRAP
400m run
max pull ups

Challenge: Tabata Air Squats

Nov 6, 2012

11-7-12 WOD

10 min AMARAP
20Kb swings 10burpees 

Challenge:
2x 1min box jumps 1 min rest between

Nov 5, 2012

11-6-12 WOD

Amanda
9-7-5
Muscle ups
Snatch 135/95

Challenge:
OHS 3x10

Nov 3, 2012

11-5-12 WOD

4x400m sprints
1min rest between rounds

Challenge: 100 Du's for time

Nov 1, 2012

11-2-12 WOD

10 min AMRAP
10 supine ring pull ups
10 push ups

Challenge: 3x max strict pull ups