No Class on Labor Day

There will be no class on Monday September 3rd. I hope everyone enjoys their long 3 day weekend. Enjoy a beer or two and some BBQ and get ready to hit it hard on Tuesday!!!

WOD 8.31.12

www.stronglifts.com

5 rounds:

275# Deadlift, 5 reps
10 Burpees

Post time to comments.

WOD 8.30.12

Meet Christina! She got her first rope climb tonight!!! I see many more ascents to come!

STRENGTH:

Front Squat

1-1-1-1-1

Shoulder Press

1-1-1-1-1


MET-CON:

10 minute AMRAP:

3 Thrusters, 95#
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups
etc...

Post loads and total reps to comments.

WOD 8.29.12

Having a little fun today with our very own "named" WOD!!! I now give you "Hang 10"!

"Hang 10"

For time:

10 Burpees
10 DB Thrusters, 50#
10 DB Walking Lunges, 50#
10 KBS, 2 pood
10 Chest to bar pull-ups
10 DB Push press, 50#
10 HR Push-ups
10 GHD Sit-ups
10 Man-makers, 50#
10 Jump squats

Post time to comments.

WOD 8.28.12

STRENGTH:

Clean

1-1-1-1-1

Push press

1-1-1-1-1


MET-CON:

8 minute AMRAP:

1 Burpee box jump, 24/20
1 Sit-up
1 KBS, 1.5/1
2 Burpee box jumps
2 Sit-ups
2 KBS
3 Burpee box jumps
3 Sit-ups
3 KBS
Etc...

Post loads and total reps to comments.

WOD 8.27.12

SKILLS:

4 rounds:

Banded hip distraction, 1 minute; left leg (rounds 1 & 3), right leg (rounds 2 & 4) (extension)
Extreme front rack, 1 minute; left arm (rounds 1 & 3), right arm (rounds 2 & 4)
ME GHD sit-ups, 1 minute (rounds 1 &3)
ME Hip extension 1 minute (rounds 2 & 4)

*ME=maximum effort/AMRAP


MET-CON/STRENGTH:

3 minute AMRAP:

Back squat, 135, 155/95, 115

*Choose one weight. Men, 135 or 155. Women, 95 or 115. Your score is the weight x the number of reps completed in 3 minutes.

Post score to comments.

WOD 8.24.12

"Isabel"

For time:

30 Snatches, 135#

Post time to comments.

WOD 8.23.12 (aka PARK WOD #2)

Tomorrow we will be having our second Park WOD! Same location as last time. Warminster Community Park down in the "circle". Click the link for a map of the park.

From Bristol Rd, head west. Turn left onto Newtown Road and follow it all the way down to the round parking lot. Class is still at 6:30pm. We will have a warm-up, WOD, and cool down just like we do in the gym. Hope to see everyone there! By the way, this would be the perfect time to bring a friend if they know of anyone who has been thinking about giving X Four Three a try!!!



"Annie"

50-40-30-20-10 rep rounds for time:

Double-unders
Sit-ups

Post time to comments.

WOD 8.22.12

STRENGTH:

Clean

1-1-1-1-1

Push press

1-1-1-1-1


MET-CON:

8 minute AMRAP:

5 Power clean and jerks, 135/95
10 Lateral burpee bar jumps

Post loads and rounds/reps to comments.

WOD 8.21.12

3 rounds for time:

400m run
10 1-arm squat snatches, 1.5/1 pood
15 HR push-ups w/feet on a 45# plate

*12 minute cap

3 knees to elbows are to be done immediately after the 12 minute cap expires for every rep not completed. (The run counts for 10 reps.)

Post time if finished within the cap or number of reps and number of knees to elbows completed.

WOD 8.20.12

STRENGTH:

Front squat

1-1-1-1-1

Shoulder press

1-1-1-1-1

MET-CON:

3 rounds:

15 Burpees
30 Sit-ups
15 Box jumps, 24"

Post loads and time to comments.

WOD 8.18.12

SKILL:

Double-unders

Handstands


MET-CON:

10-8-6-4-2 reps for time:

155# Overhead squat
Bar facing burpees

Post time to comments.

WOD 8.17.12

12 minute AMRAP:

50 Double-unders
7 Burpees

*add 7 burpees each round. Ex) round 1=7 burpees, round 2=14 burpees, etc...

Courtesy of The Outlaw Way

Post rounds/reps to comments.

WOD 8.16.12

STRENGTH:

Deadlift

1-1-1-1-1

Push Jerk

1-1-1-1-1


MET-CON:

Partner WOD

For time:

50 Burpee on the plate, 45/25 (alternate with partner)
40 Alternating med. ball sit-ups, 20/15
30 Thrusters, 95/65
20 SDHP, 75/55
10 Walking lunges (performed together)

*Thruster and SDHP-Once the bar is picked up, it can not be put down until all reps for that given movement are completed. Reps must be split evenly between teammates.

Post loads and time to comments.

WOD 8.15.12

"Cindy"

20 minute AMRAP:

5 Pull-ups
10 Push-ups
15 Squats

or

"Mary"

20 minute AMRAP:

5 Handstand push-ups
10 Pistols (alt)
15 Pull-ups

Post WOD choice and rounds/reps to comments.

WOD 8.14.12

STRENGTH:

Back Squat

1-1-1-1-1

Shoulder Press

1-1-1-1-1


MET-CON:

2012 Festivus Games WOD 3

For total reps:

10 Burpees
20 Pull-ups
30 Sit-ups
40 KBS, 1.5 pood
50 Squats
100 Double-unders

*10 minute cap

Post loads and total reps to comments.

WOD 8.13.12

STRENGTH:

Power Snatch

1-1-1-1-1


MET-CON:

For time:

50 Man-makers, 50# DB

Post loads and time to comments.

WOD 8.10.12

For time:

400m run
30 KBS, 1.5 pood
20 Knees to elbows
400m run
30 KBS, 1.5 pood
20 Knees to elbows
400m run
30 KBS, 1.5 pood
20 Knees to elbows
400m run

Post time to comments.

WOD 8.9.12

STRENGTH:

Power Snatch

1-1-1-1-1


MET-CON:

"Fran"

21-15-9:

Thrusters, 95#
Pull-ups

Post loads and time to comments.

WOD 8.8.12

STRENGTH:

Back Squat

1-1-1-1-1

Press

1-1-1-1-1


MET-CON:

3 rounds for time:

200m run with a 45# plate
50' Overhead walking lunges, 45# plate
30 Sit-ups

Post loads and time to comments.

WOD 8.7.12

In the spirit of the Olympic Games, I thought it would be fun to work on our gymnastics!!!

SKILLS:

Parallette L-sit

3 x 30 seconds

Muscle-ups

3 x 5


MET-CON:

3 rounds:

1 minute max rope climbs
1 minute max parallette pass-thrus
1 minute max ring dips

Post total reps for each round to comments.

WOD 8.6.12

STRENGTH:

Deadlift

1-1-1-1-1

Push Jerk

1-1-1-1-1

MET-CON:

10 minute AMRAP:

10 Box jumps, 24"
15 SDHP, 75#
20 squats

Post loads and rounds/reps to comments.

WOD 8.3.12

For time:

200m run
10 Thrusters, 95#
200m run
15 Thrusters, 95#
200m run

Post time to comments.

WOD 8.2.12

STRENGTH:

Back Squat

3-3-3-3-3

MET-CON:

3 rounds:

135# Hang power clean, 15
Burpees, 15

Post loads and time to comments.