Press 7x3
Challenge:
21-15-9
T2B
Push ups (no flash)
Nov 29, 2012
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
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
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)
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
10 supine ring pull ups
10 push ups
Challenge: 3x max strict pull ups
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