Mar 31, 2013

4-1-13 WOD

21-15-9
Front squat 95/65
HSPU's

Challenge:
Squat Clean Technique

M-WOD: front rack/shoulders

Mar 28, 2013

3-29-13 WOD

Death by Burpees
Every min on the min add 1 rep
Start with 1 burpee

Challenge:
1000m Row

Mar 27, 2013

3-28-13 WOD

Workout 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Mar 26, 2013

3-27-13 WOD

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Challenge: 10 min gymnastics play

Cameron

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

Mar 25, 2013

3-26-13 WOD

"Cameron"
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

Mar 24, 2013

3-25-13 WOD

5 Rounds for time
400m Run
21 deadlift 185/115#

Challenge: 50 partner med ball weighted sit ups. 14/20#

Mar 21, 2013

3-22-13 WOD

5 min amrap
5 hang snatches 95/65
20 du's

Scaled: 10 du's or 20 singles/75/45

Challenge: snatch balance 5x3

Mar 20, 2013

3-21-13 WOD

Workout 13.3

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

Mar 18, 2013

3-19-13 WOD

8min AMRAP
5 push press
5 back squat
5 OHS
75lbs/ 45lbs

Challenge: static ring hold for time/at the bottom of the dip

Mar 17, 2013

3-18-13 WOD

10 rounds for time
5 hang squat cleans 95/65 (each rep begins at floor, must deadlift to start lift)
25 du's
5 burpees

Challenge:
Practice bar work
Kip
Chest2bat ect..
Bar holds

Mar 14, 2013

3-15-13 WOD

For time:
Row 500 meters
Floor Wipers 95/65, 30 reps
Row 1000 meters
Floor Wipers 95/65, 20 reps
Row 2000 meters
Floor Wipers 95/65, 10 reps

Challenge: Bench Press 5X3

Mar 13, 2013

3-14-13 WOD

Workout 13.2

10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch

Mar 12, 2013

3-13-13 WOD

Sarah Z. B-day WOD
2 rounds

200m run
36 Kb swings
200m run
36 wall balls
200m run
after each run you must complete 2 cartwheels

Challenge:
10 min Gymnastics play, focus on handstands, handstand walk. cartwheels, and awsome stuff!!!

3-12-13 paleo wrap up

Last day of the paleo challenge! Good work guys! Come in today do the fitness test and get re-measured. If you can make it in today come in later this week and we can put you through the fitness test and measurements. The last paleo social will be friday at 6:30 pm.

Mar 11, 2013

3-12-13 WOD

Paleo Challenge is OVER! We will be doing measurements and fitness test.

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

Mar 10, 2013

3-11-12 WOD

Overhead Squat 3-3-3-3-3-3

Challenge: tabata du's

Think about a rest day if you did 13.1 and are still feeling it. Remember, Tuesday is the last day of Paleo Challenge, be prepared for fitness test take 2!

Mar 6, 2013

3-7-12 OPEN WOD 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs 

Mar 5, 2013

3-6-13 WOD

Challenge: practice hand stand walk

Two rounds for time of:
Run 400 meters
Handstand walk 15 meters
Run 400 meters
One legged squat, 30 reps

Mar 4, 2013

3-5-13 WOD

"Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

Mar 3, 2013

3-4-13 WOD

that horrible rowing one

Row 3K
Every five minutes, you're rowing will be interuppted by 30 double unders and 10 burpees. Then get back on the rower. Your clock stops when you *finally* reach 3000m
Challenge: 
3 Minutes 
Run 200m then complete amrap du's
Count Total du's 

Mar 1, 2013

3-1-13 WOD

Partner WOD
Challenge- junkyard dog for time

WOD- 5min AMRAP power snatch (135/95)(95/75) each partner must perform 5 reps then switch