WOD Tuesday 1-04-2011

Warm-Up

Row 750m

then

2 rounds of

15 Good Mornings (w/ PVC)

15 Abmat Situps

15 Pullups

Strength

Use 12 minutes to find your Deadlift 1RM

WOD

Alternating Tabata of

-Deadlift (use 60% of 1RM or 225/155 whichever is lower)

-Burpees

(This WOD is 8 minutes long where each minute is 20 seconds of DLs, 10 seconds rest, 20 seconds of burpees, 10 seconds rest)

---Rest exactly 10 minutes---

Run 1 mile for time. One Mile is Fence-to-gate-to-fence four times.

Post lowest tabata round for both DLs and burpees (i.e. 5/5) & mile time to comments

WOD Monday 1-03-2011

Warm-Up

3 Rounds for time of:

10 Pass Throughs

10 Overhead Squats (PVC)

10 Back Extenstions

25 Double Unders

Strength

Overhead Squat, 3x3

then 9-6-3 at 75% 3RM (rest exactly 1 minute between attempts)

WOD

5 Rounds for time of:

7 Pullups

7 Overhead Squats (135/95)

5 HSPU

*Do not exceed 15 Minutes on WOD. Post time/rounds completed to comments

WOD Friday 12-31-2010

Attention Members!  Last class today will be at 11 a.m.!  There will be no p.m. classes.  Enjoy the weekend with your family.  We will also be closed Saturday, January 1st and Sunday January 2nd.  Normal business hours starting January 3rd, 2011!  Be safe!


Warm-Up
Row 750M (60% effort)


Strength
Squat clean
Perform one squat clean every
 two minutes for twenty minutes.

WOD 
3 Rounds for time of:
30 KB Swings 53/35lbs
25 Wallballs 20/14
20 Pullups

WOD Thursday 12-30-2010

Warm-Up
Row 500m
Coach Led Burgener Warm-up

Strength
Hang Power Snatch / Find your 1 Rep max.

WOD
AMRAP in 20 mins:
5 Deadlifts (70% of your 1RM)
10 PushUps (release hands @ the bottom)
15 situps

WOD Wednesday 12-29-2010

Warm- Up
Coach Led

Strength
Press
Find your three rep max then
15-12-9 @ 75% of your 1RM with one minute rest between sets.


WOD
For Time:
40-30-20-10 reps
Push Press (60% of your 1rm press)
KTE's

WOD Tuesday 12-28-2010

Warm-Up
Coach Led

Strength

Sumo Deadlift
5-5-5-5-5

WOD
2 rounds For Time:
10 Hang Power snatch 135/95lbs
25 Ring dips
50 Box Jumps 24/18in


Mobility Flexibility for the remainder of class

WOD Monday 12-27-2010

Warm-Up

CFWU x3

Strength
Squat  10-10-10-10

WOD
 21-15-9
Thrusters 95/65lbs
KB Swings  1.5/1pood
Burpees