This will be a rough & heavy day

Warm-up
mobilize you legs A LOT...
get those hips loose...


sWOD
Back squat
Novice---
5 x 5


Advanced---
Find a 5 rep max



WOD
EMOTM 16 Minutes
Alternating between minutes
Min a = 3 Power cleans @185/105
Min b = 20 air squats


EC
400m run
rest 3 minutes
400m run

If your 2nd run is more than 10 seconds off of your first, your penalty is 29 burpees.

You have to pay attention to this one...

30-August-2013


Warm-up
Instructors choice


WOD 1
12 min AMRAP
10 wall balls
10 pushups
10 jumping lunges




REST




WOD 2
You will have your choice of

2 Min AMRAP
thrusters @ 95/65#
then ( no rest in between)
8 Min AMRAP
10 KB swings
20 Burpees
30 2 count flutter kicks


OR


2 Min AMRAP
burpees
than (no rest in between)
8 Min AMRAP
10 KB Swings
20 Thrusters
30 2 count mountain climbers



EC
Plank Off
As a class everyone will hold the plank postion (LOW PLANK)
the 1st to drop out will have a 100 sit-up penalty
2nd to drop out 100 sit-ups
3rd to drop out 90
4th to drop out 90
5th to drop out 80
6th to drop out 80
7th to drop out 70
etc..
The last one standing will have no penalty

P. Snatch

29- August- 2013


Warm-up
with a pvc pipe
20 pvc pass thru's
20 body rotations (right)
20 body rotations (left)
20 pvc pass thru's
20 over head squat
20 power snatch
20 squat snatch
20 snatch balance


sWOD
Power snatch

Novice---
10 sets X 1 rep
NOTE: We are working on technique here not strength. I want to have minimal dip on the catch.


Advanced---
3-3-3-3-3-3
NOTE: Each set try and move up in weight.



WOD
8 min AMRAP of;
5 power snatch 95/65#
10 jump squats
5 burpees

NOTE:  Scale weight as needed.




EC
5 rounds of
5 burpees
rest 30 secs

A squat a day...

28 August 2013


Warm-up
Instructors choice

sWOD
Back Squat
5 x 5

NOTE:  Warm up to a weight that you can knock out for all five sets.  All sets will be at the same weight.

WOD
5 rounds of;

5 burpees
10 2 count mountain climbers
15 squats
rest 90 secs


EC (extra credit)

30 strict pull-ups
However everytime you come off the bar there is a 20 dead-bug penalty.

I'm Back

Sorry for the absence.  New Programming and AFFILIATION are on the way. 

Triple-Double

WOD 1

4 Min AMRAP
7 push press @135/95#
6 box jumps

Rest 2 Min
than
4 Min AMRAP
7 kb swings @ 70/55#
5 toes to bar

Rest 2 Min
than
4 Min AMRAP
7 push press @135/95#
5 box jumps


WOD 2
You have 7 min to...
row 500m
than find your 1 rep max thruster (the heaviest thruster you can do)



WOD 3
5 Min AMRAP of
20 Double unders
10 Wall Balls