1.13.11. Thursday.

WU: 200m run. 2 rds of Gorilla walk/Hamstring prep.
SWOD: Deadlift. 8×2 at 60% of 1RM. 45 sec. rest between efforts.
WOD:
“Rankel”
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Advanced:
Same. 185#/135# deadlift. 1.5 pood/1pood

Intermediate:
AMRAP in 20 minutes of:
Deadlift weight of choice, 6 reps
5 […]

1.12.11. Wednesday.

Sweet Quote: “Nothing external to you has any power over you.” – Ralph Waldo Emerson

WU: 400m run. 30 passthroughs. 2 rds of 10 OHS with PVC/5 pullups/max hold L-sit.
Adductors/Femur to back of hip & Thoracic/Shoulder Mob

WOD:
3 rds for time of:
Run 400m
75# OHS, 30 reps
21 pullups

Advanced.
Same. Pick weight on OHS.

Intermediate.
3 rds for time of:
Run 400m
OHS […]

1.11.11. Tuesday.

WU: 400m run. 2 minute Hollow Rock (accumulated). Hip mobility. Shoulder band stretch.
SWOD: Front squat. 3-3-3-3-3
Find max strict pullups in 2 minutes.

WOD:
Find max height box jump in maximum of 10 minutes.
Run 1 mile for time.
Post WOD MOB: Roll out IT band, TFL, Quad above knee, glute and calves with lax ball.

Beginner:
SWOD: Same. Max strict […]

1.10.11. Monday

TIME TO REV IT UP MANIMALS AND WODESSES. IT’S FRAN!!!
WU: 5 minutes of double-unders. 2×10 PVC Thrusters/Pullups.
MOB: Shoulder and Hip Mobility.

WOD:
Fran
21-15-9 reps for time of:
95#/65# Thruster
Pullups

Post WOD Mobility: Hip flexor on wall. 2 minutes each leg. Roll out lats with pvc (or lax ball if your nasty). 1 minute per side.
30/30: GHD situps

Porch:
21-15-9 reps […]

1.9.10. Sunday

Awesome noon class on Saturday and CONGRATS to all our new sign-ups so far. LAST CHANCE TO SIGN-UP FOR MONDAY’S BOOTCAMP. Classes begin on Monday at 10am and 7pm!

Enjoy your rest day. We have a surprise for you on Monday…!!!

01.08.11 Saturday

Warm-up:
400m Run
Active Warm-up
Mobility WOD

WOD:
3 rounds for time of:
2 Rope Climb, 12ft
21 Burpees
Run 400 meters

Pack:
3 rounds for time of:
1 Rope Climb, 12ft
21 Burpees
Run 400 meters

Puppies:
3 rounds for time of:
2 Beginner Rope Climb
12 Burpees
Run 400 meters

Buttercups:
3 rounds for time of:
6 Body/Ring Rows
12 Burpees
Run 200 meters

PWOD:
Shoulder/Quad Stretch

01.07.11 Friday

Warm-up:
400m Run
2 Rounds of 10-push press/KB swings/box jumps
Mobility

WOD:
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Women – 85lb PP, 1.0 pood KB, 24” box

30/30: Clean w/ Bar 45/35#
PWOD: Calves/Neck/Shoulder Stretch

Dave Lipson 18 rounds + 7 PP, Austin Malleolo 17 […]

01.06.11 Thursday

“If you’re going through hell, keep going.” – Winston Churchill

Warm-up:
Will will start the WOD at 10 minutes past the hour. GET WARM and find your place and your WOD!!

WOD:
Big Dogs
“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve […]

01.04.11 Wednesday

Warm-up:
800m Run
Active Warm-up

Skill:
10min Split Jerk Drills

WOD:
Split Jerk 1-1-1-1-1-1-1 reps

PWOD:
Shoulder Stretch w/ bar

30/30: OHS 45/35# bar

01.04.11 Tuesday

Jeffery Ford won his first 5k this weekend!!!!! Glad you are back brother and congratulations!!

Warm-up:
400m run/row
2 rounds of
30 passthroughs
20 squats
10 push-ups
1 samson stretch per leg (10sec)
Hip/shoulder Mobility

WOD:
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Kevin Montoya 6:33, Chris Lofland 6:48, Candice Ruiz 8:55 (135lbs), Kristan Clever 9:33 (135lbs), Rebecca Voigt 11:51 (135lbs).
Post […]