Jan 31, 2013

2-1-13 WOD

back squat
5 reps on the min for 10min 60% max

Challenge:
3 rounds
10 OHS 95/65
5 bar facing burpees

Jan 30, 2013

1-31-13 WOD

Nasty girls
50 squats
7 muscle ups
10 hang cleans 135/95

Challenge:
power snatch
5-3-1-1-1-1-1

Jan 29, 2013

1-30-13 WOD

10 min AMRAP
10 du's
10 wall balls
10 lat. ball jumps

Challenge:
Strict T2B 5x3

Jan 28, 2013

1-29-13 WOD

5 rounds
10 Russian swings Rx 70/53 Scaled 53/35
5 full swings
400m run

Challenge:
Dead lift
10-8-6-4-4-4

Jan 27, 2013

1-28-13 WOD

Cindy
20 min AMRAP
5 pull ups
10 push ups (NO HAND RELEASE)
15 squats

Challenge: 7x1 strict weighted pull ups

Jan 24, 2013

1-25-13 WOD

Happy Late B-Day Justine Z.
4 rounds
26 burpees
800m run

Challenge:
long jump

Jan 23, 2013

1-24-13 WOD

250m row
10 buprees
20 KB snatch (do not let touch ground 1 burpee penalty) 53/35 Rx  35/18 scaled
30 push press 75/45
40 Lat bar jumps
30 push press
20 Kb snatch
10 Buprees
250m row

Challenge:
1 min worm crawl for distance

Jan 22, 2013

1-23-13 WOD

3 rounds
10 front squats 135/95 Rx  95/65 scaled
50 Du's
5 HSPU
then
1min weighted plank buy out 45/25

Challenge:
tabata Lunges

Jan 21, 2013

1-22-13 WOD

6 rounds
8 Strict pull ups
2 burpee pull ups
8 push ups
200m run

Challenge:
Side plank Left and Right

Jan 20, 2013

1-21-13 WOD

12.2
10 min AMRAP
30 snatches 75/45
30 snatches 135/75
30 snatches 165/100
snatches 210/120

Challenge: 
3 rounds
10 wall balss
10 T2B

Jan 16, 2013

1-17-13 WOD

3 rounds
20 supine ring pull ups
800m run

Challenge:
dead lift hold for time
Rx 225/135
scaled 135/95

Jan 15, 2013

1-16-13 WOD

500m row- buy in
then
4 rounds
10 toes 2 rings
10 push press 75/45
then
500m row

Challenge:
L-sit for time

Jan 14, 2013

1-15-13 WOD

8 min AMRAP
ascending ladder of 2 reps starting with 2 of
Power Cleans Rx135/95 Scaled95/65
C2B pull ups
Example: 2,2,4,4,6,6,8,8,10,10,.........

Challenge:
100 push ups for time
NO FLASH

Jan 13, 2013

Paleo Challenge 1-14-13

The Paleo Challenge starts tomorrow, we will be doing the fitness test and measurements, If you miss tomorrow don't worry we can put your through the test and measurements any time this week. remember that the first paleo social will be held Thursday the 17th 7:30 PM.

1-14-13 WOD


2 min thrusters 45/25
1 min rest
2 min sit ups
1 min rest
2 min row for calories
1 min rest
2 min Burpees

Challenge:
800m run

Jan 9, 2013

1-10-13 WOD

3 rounds
30 sec hand stand hold
10 OHS 95/65

Challenge:
5 min AMRAP
60 sit ups
max wall balls

Jan 8, 2013

1-9-13 WOD

10 min AMRAP
20 SDLHP
20 floor wipers
100m row

Challenge:
1 min lateral box jumps
1 min rest
1 min lateral box jumps

Jan 7, 2013

1-8-13 WOD

3 rounds
20 push ups
400 m run

challenge:
5x3
weighted pull ups

Jan 6, 2013

1-7-13 WOD

clean & jerk
5-4-3-2-1-1-1

Challenge:
tabata med. ball cleans

Jan 3, 2013

1-4-13 WOD

20mn AMRAP
2 Mu's
4 HSPU's
8 Kb swings 70/53

challenge:
work on movements for WOD

Jan 2, 2013

1-3-13 WOD

15 min AMRAP
5 burpee box jumps 24/20
15 air squats
30 du's

Challenge:
max HSPU's strict

Jan 1, 2013

1-2-13 WOD

Main site WOD
5 rounds
10 toes 2 bar
10 power snatch's 75/45
10 wall balls 20/14

Challenge:
2 min kb swing 53/35