WOD 7-30-12

D.C. Getting up over the bar!

6 x PULLUPS

8 x PISTOL SQUATS

10 x KB SWINGS 70.5/50

AMRAP IN 12 MIN

FINISH = 30 x LUNGE HOLDS x BOTH LEGS

INTO A M.E. PLANK HOLD

3 ROUNDS

WOD 7-27-12

FINISHER = 2 x 300 METER SLED SPRINTS

SNATCH LADDER

30 x DOUBLE UNDERS

2 x SQUAT SNATCH

7 ROUNDS

*Starting weight is 75/45, each round move up 20/10lbs until you fail.

Once you fail move down to your previous weight to complete rounds.

FINISH = 2 x 300 METER SLED SPRINTS 90/45

WOD 7-25-12

Clint = Awesomeness!!!

14 x OH LUNGE 45/25

14 x SIDE TO SIDE PUSHUPS

14 x SQUAT JUMPS

7 ROUNDS

FINISH = 5 x STRICT TOES 2 BAR

 15 x SITUPS

AMRAP IN 5 MIN

WOD 7-24-12

T.O.B. setting up for a Burpee Box Jump!

8 x STRICT PULLUPS

8 x POWER CLEANS 155/100

8 x BURPEE BOX JUMP 24"/20"

12 x STRICT PULLUPS

12 x POWER CLEANS 155/100

12 x BURPEE BOX JUMP

16 x STRICT PULLUPS

16 x POWER CLEANS 155/100

16 x BURPEE BOX JUMPS

WOD 7-23-12

RUN 150 METERS

4 x HSPU

6 x FRONT SQUATS

AMRAP IN 15 MIN

FINISH = 100 x RUSSIAN SWINGS 50/35

WOD 7-18-12

Lisa & Kasey Tearing it up!

BACK SQUATS 225/135

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

KB CLEAN & PRESS 50/35

5-5-4-4-3-3-2-2-1-1

*After each round do 7 x MED BALL SLAMS

WOD 7-17-12

20 x PULLUPS

30 x HR PUSHUPS

40 x SITUPS

50 x SQUATS

RUN  300 METERS

3 ROUNDS

WOD 7-16-12

8am class doing work!

5 x DEADLIFT 275/155lbs

10 x BOX JUMP 24"/20"

10 ROUNDS

FINISH = 4 x 5 STRICT PULLUPS INTO

ME KIPPING PULLUPS

WOD 7-13-12

Dave finishing strong in today's a%# kicker of a WOD!!!

7 x SQUAT CLEAN & JERK 135/95

14 x OH KB SWINGS 50/35

7 ROUNDS

*Take your time and do it right!

WOD 7-11-12

Adam doing L-Sit holds!

SPRINT 150 METERS

15 x HR PUSHUPS

30 x DOUBLE UNDERS

AMRAP IN 20MIN.

FINISH = 5 x MAX HOLD L-SITS

WOD7-10-12

Scott Snatching from low blocks! 185lbs x 3

BURGENER SNATCH WARMUP 45/30

TALL SNATCH

3-3-3

HANG SNATCH

2-2-2

*Move up 10-15% from TS

SQUAT SNATCH

1-1-1

*Move up 10-15% from HS

WOD:

OHS 135/95

T2B

21-15-9

WOD 7-9-12

Kasey doing Bar Muscle Ups to complete the WOD RX! Nice job!!!

"NASTY GIRLS"

50 x SQUATS

7 x MUSCLE UPS (Sub = 14 x C2B & 14 x Ring Dips)

10 x HANG POWER CLEANS 135/95

3 ROUNDS

FINISH = 300 METER FARMERS WALK

AS HEAVY AS POSSIBLE

WOD 7-6-12

Breakfast Club doing WORK!

And No chalk all over the ground yet, way to go guys!!!!

TABATA JUMPING PULLUPS

TABATA SITUPS

TABATA WALL BALL 20/16

*Do not let the ball touch the ground during rest periods,

each touch will result in a 3 burpee penalty!

TABATA RUSSIAN SWINGS 50/35

Do not let the KB touch the ground during rest periods,

each touch will also result in a 3 burpee penalty!

WOD 7-5-12

Dont leave anything in the tank! Nice Job Ram!!!

FRONT SQUAT 155/100

*Bar must be cleaned from ground/

Squat Clean is preferred.

BURPEE'S

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

FINISH = 200 x RUSSIAN TWISTS 25/15

WOD 7-3-12

  Derek doing Ring Pushups! Ya Buddy!!!

12 x RING PUSHUPS

8 x LUNGE JUMPS

4 x SDLHP 115/75

AMRAP IN 12 MIN

FINISH = 30 x BAR WIPERS

WOD 7-2-12

Brian with 135lbs Thrusters!!

"HEAVY FRAN"

THRUSTERS 135/95

CHEST TO BAR PULLUPS

15-12-9

FINISH = 1000 METER ROW

As fast as possible

**WE WILL BE CLOSED JULY 4th,
HAVE A SAFE HOLIDAY!!