Thursday, December 12, 2013

Thursday Dec. 12th

12-12-13

W.O.D.
 "HAIYAN"For time:
30 Front Squats, 155/105
then, 9-6-3 reps of:
Jerk, 155/105
Bar Muscle ups

In honor of those who lost their lives in the typhoon in the Philippines.

Monday, December 9, 2013

Monday Dec. 9th

12-09-13

W.O.D.
7 rounds for time:
7 HSPU
7 DB Thrusters
7 K2E
7 Burpees
7 KB swings
7 Pull ups

30 min time cap

Wednesday, December 4, 2013

Wednesday Dec. 4th

12-04-13

Snatch Work!!
We will be working on the 3 positions and overhead squat position.

Finish with a spicy mixer :)

Monday, December 2, 2013

Monday Dec. 2nd

12-02-13

Warm up:
400m run
2 rounds
10 swings
10 bb push jerks
10 bb front squats

W.O.D.
AMRAP 20 min
Buy in: 800m run or 1,000m row
5 bb deadlifts
5 bb hang squat cleans
5 bb push jerks
25 DU penalty for putting bar down

Monday, November 25, 2013

Monday November 25th

11-25-13

Strength:
Strict Press-
3-3-3-3-3

5 rounds:
8 S2O
12 KB swings
200m run

Killer:
100 sit ups
50 TTB
25 GHD

Wednesday, November 13, 2013

Wednesday Nov. 13th

11-13-13

W.O.D.
In Teams of 3-
9x200m run
150 push press
150 sdlhp
9x200m row

1 person works at a time, a kb must be held the whole time by the group

Wednesday, November 6, 2013

Wednesday November 6th

11-06-13

Strength:
Front Squat: 3-3-3-3-3

W.O.D.
Fran
21-15-9
Thruster
pull up

Monday, November 4, 2013

Monday November 4th

11-04-13

W.O.D.
3 rounds
20 kb swings
20 box jumps
400m run
20 burpees
20 deadlifts

Wednesday, October 30, 2013

October 30th

10-30-13

10 min EMOM alternating:

3 Front Squats + 3 Thrusters
15 sec. plank each side

W.O.D.
100 kb swings
100 sit ups
100 jumping pullups
100 air squats

Wednesday, October 16, 2013

Wednesday Oct. 16th

10-16-13

Strength:
Clean and Jerk
5-5-3-1-1-1

W.O.D.
top to bottom for time
50 walking lunges
50 double unders
50 push ups
35 knee to elbow
35 kb swings
35 box jumps
20 burpees
20 pullups
20 sit ups

Monday, October 14, 2013

Monday October 14th

10-04-13

Strength work:
Find heavy Squat Clean, Hang Power Clean

W.O.D.
Squat Clean
Push up
Sit up

1....2....3...4....5....ect.
10min AMRAP
Everytime you hit a set of 5, you must row 250m.

Wednesday, October 9, 2013

Wednesday Oct. 9th

Wednesday Oct. 9th

Skill:
Handstand strength

W.O.D.
21-15-9
Toes to Bar
Box Jumps
Overhead squats

Monday, October 7, 2013

Monday October 7th

October 7th:

Skill: Handstand work

W.O.D.
15 min AMRAP
10 pull ups
20 push press
30 air squats

Monday, September 30, 2013

Monday September 30th

Monday Sept. 30th

Skill:
5-10 strict
pullups
ring dips
pushups

W.O.D.
6 squat cleans
9 jumping pull ups
12 wall balls
200m sprint
4 rounds for time

Wednesday, September 25, 2013

Wednesday Sept. 25th

Wednesday September 25th:

Strength:
3X7 Back squats

W.O.D.
2 rounds
200m row sprint
10 over the bar burpees
200m run
10 chest to bar pullups
200m row sprint
10 db push press
200m run
10 db hang power cleans

Monday, September 23, 2013

Monday September 23rd

September 23, 2013

Skill:
Find heavy 1 RM snatch

W.O.D.
5 power snatches
10 overhead lunges
20 double unders

Tuesday, September 17, 2013

Wednesday September 18th

Sept. 18th

Skill:
10x10 unbroken box jumps

W.O.D.
10 min AMRAP
5 power cleans
10 pushups
15 air squats

Wednesday, September 4, 2013

Thursday Sept. 5th

Thursday September 5th:

Find 1 Rep Max Deadlift

then:
3 Rounds
500m row
12 Deadlifts
21 box jumps

Wednesday Sept. 4th

Wednesday September 4th:

3 Rep Overhead Squat

W.O.D.
10 kb overhead walking lunges on right arm
10 GHD situps
10 kb overhead walking lunges on left arm
10 wall balls

7 min AMRAP

Wednesday, August 28, 2013

Wednesday August 28th

Wednesday August 28th:

W.O.D.
Split Jerk- 3-3-1-1-1

5 Rounds
10 pistols (each leg)
15 power cleans
5 strict pull ups
500m row

Wednesday, August 21, 2013

School is Starting!

School is starting for many of us. Beginning Sept. 4th we will resume study hall following our workouts. Please bring any homework you have to work on. Study hall is 30 min long and I will be there to help you any way I can. This is a great time to take advantage of you brain firing and being alert right after a great workout.

Wednesday August 21st

Wednesday August 21st:

W.O.D.

Mile run then
5 rounds of:
10 Deadlifts
20 Air Squats
10 push ups

Sunday, August 18, 2013

Monday August 19th

Monday August 19th:

W.O.D.
5 min Amrap
5 power snatches
200m run
Rest 2 min
8 min Amrap
7 thrusters
200m row
40 Double Unders

Wednesday, August 14, 2013

Wednesday August 14th

Wednesday August 14th:

Warmup:
500m row
10 BB SDHP
10 wall facing overhead squats aka Y-squats
10 each arm 1-arm push press
Strength: BB squat clean to split jerk 5-3-2-1-1-1
Wod: 5 rounds for time
30 double unders
20 KB swings
10 HSPU

Thursday, August 8, 2013

Thursday August 8th

Thursday August 8th:

W.O.D.
With a partner
15 min AMRAP
15 swings
10 wall balls
5 toes to bar

Other partner prowler pushes while first partner does a round

Wednesday, August 7, 2013

Wednesday August 7th

Wednesday August 7th:

Strength:
Push Press
5-3-1-1-1

W.O.D.
800m run
40 GTO (ground to overhead)
800m run

Monday, August 5, 2013

Monday August 5th

Monday August 5th

W.O.D.
AMRAP 6 min
4 Hang power snatch
6 box jump
rest 2 min

AMRAP 6 min
4 Push jerks
6 pull ups
rest 2 min

AMRAP 6 min
4 Thrusters
6 burpees over the bar

Thursday, August 1, 2013

Thursday August 1st

Thursday August 1st:

"Pet rock"
400m run
125 squats
100 burpees
75 deadlifts
50 push-ups
25 push press
400m run

Each team will have a kb (pet rock). Your rock may not touch the ground. You can rest it however you want while 1 person works at a time. 

Wednesday, July 31, 2013

Wednesday July 30th

Wednesday July 30th:

Strength:
BB split jerks 5x4

W.O.D.
AMRAP 20 mins
5 pull ups
10 dips
15 pistols (each leg)
20 sit ups

Monday, July 22, 2013

Monday July 22nd

Monday July 22nd:

Strength:
Back Squat- 3-3-3-3-3

W.O.D.
The Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 rounds
7 sets=1 round

Increasing to max load without putting bar down

Monday, July 15, 2013

Monday July 15th

Monday July 15th:

Partner workout:
250m row while partner works on:
50 swings
25 dips
50 sit-ups
25 pull-ups
50 wall balls
25 burpees
50 box jumps

Thursday, July 11, 2013

Thursday July 11th

Thursday July 11th

W.O.D.
Find 1RM Deadlift

then:
400m run
40 air squats
40 push ups
300m run
30 air squats
30 push ups
200m run
20 air squats
20 push ups
100m run
10 air squats
10 push ups

Tuesday, July 9, 2013

Wednesday July 10th

Wednesday July 10th:

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Sunday, July 7, 2013

Monday July 8th

Monday July 8th:

warmup:

500m row
20 alt 1-arm kb swings to eye level
10 ea kb thrusters
10 ea kb windmills
10 ea kb clean

W.O.D.

21 db squat snatch rt arm
21 db squat snatch lt arm
30 situps
15 db squat snatch rt arm
15 db squat snatch lt arm
30 situps
9 db squat snatch rt arm
9 db squat snatch lt arm
30 situps

Wednesday, July 3, 2013

Wednesday July 3rd

Wednesday July 3rd:

10 min AMRAP:
7 power cleans
14 burpee box jumps
21 DU

Rest 3 min

10 min AMRAP:
7 push press
14 overhead walking lunges
21 DU

Monday, July 1, 2013

Monday July 1st

Monday July 1st:

Push Press: 3x7
Strict Pull up: 3x7

W.O.D.
3 ring dips
6 elevated push ups
9 kb swings

10 min AMRAP

Thursday, June 27, 2013

Thursday June 27th:

W.O.D.
15-12-9
DB Thrusters
Box Jumps
Rest 3 min
15-12-9
KB swings
Burpees

Enjoy getting sweaty today!! We have lifted a lot of weight this week so get ready to move fast with your body! :)

Wednesday, June 26, 2013


Wednesday June 26th:

Warm up:
Tabata jump rope
Burpee box jump

W.O.D.
10 Clean & Jerk
100 single jump ropes
20 Clean & Jerk
100 single jump ropes
30 Clean & Jerk
100 single jump ropes
40 ..................

20 min AMRAP

Monday, June 24, 2013

Monday June 24th:

Warm up:
Partner 1- 10 wall balls
Partner 2- 10 burpees
10 min EMOM

W.O.D.
400m run
50 front squats
40 push-ups
30 pull-ups
20 push press
10 man makers
400m run

Wednesday, June 19, 2013

Wednesday June 19th:

Warm-up:
partner1- 250m row, 250m row
partner 2- squat hold, handstand hold

W.O.D.
2 rounds for time
50 swings
20 ea arm kb or db 1 arm thruster
30 sit-ups
20 kb goblet squats
10 burpees
800m run

Thursday, June 13, 2013

Thursday June 13th

Warm-up"
500m row
Tabata:
Air squat
plank hold

Strength:
Strict pull-ups- 5x5

W.O.D.
12 min AMRAP
5 pullups
10 thrusters
15 jump overs

Wednesday, June 12, 2013

Wednesday June 12th:

Warm up:
EMOM-10 min
10 box jumps
5 squats

W.O.D.
 AMRAP 12 min

15 swings
10 wall balls
5 toes to bar
Barbell Ground to Overhead x round # i.e. round 1=1rep, round 2 = 2reps etc… Scale accordingly

*G2O is power clean to push press or push jerk or power snatch

Tuesday, June 4, 2013

Wednesday June 5th

Skill:
Ring Dip

Strength:
Overhead Squat- 3 rep max

WOD:
EMOM-10 min
5 OHS
5 pushups

Rest: 3 min

AMRAP- 10 min
Ladder: 1, 2, 3, 4.....
Ring Dips
Air Squat

Monday, May 20, 2013

Monday May 20th

Each sequence 6 min AMRAP, rest 3 min

1.) 4 overhead squats
     6 box jumps

2.) 4 barbell push press
     6 push ups

3.) 4 power cleans
     6 lunges