WOD Thursday 2-18-10

Warm-up
Squat skill/ Form work

Strength
Back Squat

20 Reps
(take your 10 rep max and push out 20 reps. Rest as much as needed w/bar on back - Do NOT put the bar down until 20 reps complete)

Rest 5 mins

12 HSPU
30 Wall ball
9 HSPU
20 Wall ball
6 HSPU
10 Wall ball

WOD Wednesday 2-17-10

Warmup
2xCFWU ( no ring dips)

WOD
30 Double-unders
30 Cleans (135 / 95)
30 Ring dips
30 Double-unders

After recovery,

Tabata Sit-ups

WOD Tuesday 2-16-10

Warm-up
Press/ Push Press/ Push Jerk Review


Strength
Push Jerk 3-3-3-3-3

WOD
150 Burpees for time

WOD Monday 2-15-10

Warm-Up
CFWUx3 (No Pullups)

WOD
15 Deadlifts (225 / 145)
50 Pull-ups
12 Deadlifts (225 / 145)
40 Pull-ups
9 Deadlifts (225 / 145)
30 Pull-ups
6 Deadlifts (225 / 145)
20 Pull-ups
3 Deadlifts (225 / 145)
10 Pull-ups

Suffer On Saturday 2-13-10

Warm-Up

800m row

TEAM WOD

"The Filthy Fifty"

50 Box Jumps (24in box)

50 Jumping Pull-ups

50 Kettle Bell swings (16kg)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (45lb)

50 Back Extensions

50 Wall Ball shots (20lb ball)

50 Burpees

50 Double Unders

WOD Friday 2-12-10

Strength:

Push-press 3-3-3-3-3

Skill:

review rowing technique

WOD:

Heavy 10's
10 Rounds of
Row 10 powerful all-out strokes
Rest 90s

Score by avg watts per round

WOD Thursday 2-11-10

Skill Work
Double Unders

Benchmark WOD:

"CINDY"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and fractions of rounds completed

CLOSING EARLY TONIGHT!! 4-6PM last class @ 6!!