WOD 11-30-11

WOD #1

1 REP 90% OF SNATCH MAX

35 x DOUBLE UNDERS

7 ROUNDS

WOD #2

TOES TO BAR

MED BALL SLAMS 25/20pds

3-6-9-12-15-18-21-24

AMRAP IN 7 Min.

WOD 11-29-11

ROW 500 METERS

30 x PUSH PRESS 115/75pds

30 x LUNGE JUMPS

(Back leg elevated 16"/ 15 per leg, do 15 reps then switch legs)

ROW 400 METERS

20 x PUSH PRESS 135/85pds

30 x LUNGE JUMPS

ROW 300 METERS

10 x PUSH PRESS 155/95pds

30 x LUNGE JUMPS

FINISH = 1 Min. x Reg. PLANK

                 1 Min. x Side PLANK

                 1 Min. x Opp. Side PLANK

                      3 ROUNDS

** Try not to let knees touch between rounds

WOD 11-29-11

5 x SQUAT CLEANS 155/100pds

10 x BURPEE TO PLATES

15 x OVERHEAD KB SWINGS 50/35

5 ROUNDS

FINISH = PRESS BAR OVERHEAD & HOLD FOR TIME

                  3 x MAX HOLDS 95/65pds Adv = 135/95 (Record your best hold)

WOD 11-24-11

HAPPY THANKSGIVING!!!

We will be closed today and tomorrow. (11-24,11-25)

Regular hours over the weekend.

EVERYONE ENJOY THEIR HOLIDAY!

WOD 11-23-11

3 x KB CLEAN  & PRESS 50/35pds

6 x KB SNATCH 50/35pds

9 x BOX JUMP 30"/24"

AMRAP IN 15 MIN.

FINISH = 30 x BAR WIPERS

WOD 11-22-11

TABATA - ROW (calories)

REST 1 MIN.

TABATA - PULLUPS

REST 1 MIN.

TABATA - PUSHUPS (hand release)

REST 1 MIN.

TABATA - SITUPS

REST 1 MIN

TABATA - BOTTOM TO BOTTOM SQUATS

**Record your total reps for each exercise,

then add all #'s together for you rep total!

WOD 11-21-11

5 x DEADLIFT 135/85pds Adv.= 155/100pds

5 x HANG CLEANS 135/85pds

5 x PUSH PRESS 135/85pds

5 x FRONT SQUATS 135/85pds

RUN 150 METERS

5 ROUNDS

FINISH = 15 x GHD SITUPS

               15 x ROLLOUTS

               3 ROUNDS

WOD 11-18-11

ROW 400 METERS

30 x KB SWINGS 50/35pds

30 x SIDE TO SIDE PUSHUPS (Over a 45pd plate/15 per side)

5 ROUNDS

WOD 11-16-11

WOD # 1

DEADLIFT 225/135pds

WALL BALL 2 FOR 1's

1-2-3-4-5-6-7-8-9-10

AMRAP FOR 8 Min.

REST 3 Min

WOD # 2

RING DIPS

BOX JUMPS 30"/24"

3-6-9-12-15-18-21-24

AMRAP IN 6 Min.

WOD 11-15-11

Thruster every Min. on the Min. for 10 Min.

Go up in weight each rep to find max!

BACK SQUAT 185/115

STRICT PULLUPS

MED. BALL SLAMS

21-15-9

WOD 11-14-11

15 x BURPEE TO PLATES

10 x OHS 115/75

5 x HSPU

AMRAP IN 15 MIN.

FINISH = TABATA x HAND RELEASE PUSHUPS

WOD 11-11-11

5 x SQUAT CLEAN & JERK

 135/85pds Adv = 155/100pds

20 x SITUPS

10 ROUNDS

FINISH = 30 x STRICT RING DIPS

Happy Veterans Day!!!
Thank a Veteran today for their Bravery!

WOD 11-10-11

REST DAY/ SKILL WORK/ MAKE UP WOD

WOD 11-9-11

10 x TOES TO BAR

15 x SDLHP 95/65pds

20 x OVERHEAD LUNGE 45/25pds

5 ROUNDS

FINISH = 30 x BALL STOP BOX JUMPS 30"/24"

WOD 11-8-11

5 x POWER CLEANS 155/100pds

15 x WALL BALL 20/16pds

AMRAP IN 12 MIN.

FINISH = 50 x KB CLEAN & PRESS 50/35pds (25 per arm)

WOD 11-7-11

"CINDY"

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

AMRAP IN 20 MIN.

FINISH = 15 x V-UPS 25/15

           40 RUSSIAN TWISTS

        3 ROUNDS

WOD 11-4-11

Snatch every Min. on the Min. for 10 Min.

 Every Min. go up in weight and try to hit your Max

10 x SQUAT SNATCHES 95/65pds

10 x BURPEE BOX JUMP'S 24"/20"

5 ROUNDS

WOD 11-3-11

REST DAY/ SKILL WORK/ MAKE UP DAY

WOD 11-2-11

15 x PULLUPS

30 x KB SWINGS 70.5/50pds (Russian)

45 x SQUAT JUMPS

3 ROUNDS

FINISH = DOUBLE UNDERS

                 SITUPS

                50-40-30-20-10

WOD 11-1-11

ROW 300 METERS

6 x POWER CLEANS 155/100pds

AMRAP IN 15 MIN.

FINISH = 100 x HAND RELEASE PUSHUPS