8 / 13 / 2012

Strength

Deadlift EMOM

8 x 1 @ 85% 1 RM

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Power Clean, 115 / 80 lbs

Ring Dip

15 sit-ups between each set

20 minute cap

8 / 11 / 2012

8:00 a.m. Class ONLY

10 minute EMOM

2 Thruster, 95 / 65 lbs

3 Burpees

4 Squat Cleans, 95 / 65 lbs

Depending on the turnout, this may evolve into a team WOD.

8 / 10 / 2012

Positions during the butterfly kip. Nice to see it frame by frame.

Strength

Deadlift EMOM

7 x 3 @ 75% 1RM

5 minute Amrap

Clean & Jerk, 185 / 115

Rest 2 minutes

5 minute Amrap

HSPU’s

8 / 9 / 2012

Happy Birthday Chrissy!!

Chrissy’s B-Day WOD

For Time

Row, 1000m

Then…

2 Rounds

31 Box Jumps, 30 / 24

31 KBell Swings, 1.5 / 1

31 Double Unders

8 / 8 / 2012

“Restlessness is discontent and discontent is the first necessity of progress. Show me a thoroughly satisfied man and I will show you a failure.”
-Thomas A. Edison

Strength

Strict Press

7 x 3 @ 75% 1RM

15 minute Amrap

Run, 400m

15 WallBalls, 20 / 14

8 / 7 / 2012

Happy Birthday Buddy!!

Randy’s Belated B-Day WOD

For Time

50 Jumping Lunges

50 K2E

50 Pushups

50 SDHP, 75 / 55 lbs

50 Push Press, 75 / 55 lbs

8 / 6 / 2012

DOUBLE YOUR UNDERS, DOUBLE YOU FUN…Link

Strength

Back Squat

5 x 5 (pick weight)

“Diane”

21 – 15 – 9

Deadlift, 225 / 155 lbs

HSPU

15 minute cap

8 / 4 / 2012

“Newbie WOD Gauntlet”

For Reps

10 minute “Cindy”

5 Pullups

10 Pushups

15 Squats

For Time

5 Rounds

7 Wall Balls, 20 / 14

7 Burpees

4 Rounds

10 Box Jumps, 24 / 20

10 K Bell Swings, 1.5 / 1

All workouts to be completed in succession.

8 / 3 / 2012

The scale for the overhead squat is a goblet squat. Below is a picture of where you need to hold the kettlebell to perform the movement.

Strength

Power Clean

3 – 3 – 3 – 3 – 3

For Time

10 – 1 KBell Overhead Squat*

1 – 10 C2B Pullups

*Pick weight on KBell

20 minute cap

8 / 2 / 2012

This could possibly be the reason some of us go numb in our hands while overhead squatting…

Strength

Back Squat EMOM

6 x 3 @ 75% 1RM

Then…

6 Rounds Tabata Box Jumps (for total reps)

10 minute EMOM

5 Ring Dips

5 Toes to Bar

6 Rounds Tabata Box Jumps (for total reps or to regain reps lost in EMOM)

Uncompleted rounds lose reps