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!!!
Friday, August 31, 2012
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!!!
Thursday, August 30, 2012
Wednesday, August 29, 2012
WOD 8.30.12
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| Meet Christina! She got her first rope climb tonight!!! I see many more ascents to come! |
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.
Tuesday, August 28, 2012
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.
"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.
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.
Monday, August 27, 2012
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.
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.
Thursday, August 23, 2012
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