12/18/12

Back Squat: 1×20
 
3 Rounds:

  • 45 sec Thrusters
  • 45 sec Row for Calories
  • 45 sec Burpees
  • 45 sec TTB
  • 1 min rest

*15 sec transition following each movement
 
Extra:
Hip Extensions: 3×10

12/17/12


A1: Weighted Pull Ups 3×5
A2:Weighted Dips 3×5
 
Row: 3x500m (1 min rest between rounds)
Prowler Push: 3 x 1min ME for distance (rest as needed)
 

12/15/12

John Stivers with the snatch skill work!

Snatch Pulls 4×3
 
“Fran”
21-15-9

  • Thrusters (95/65)
  • Pull Ups

 
Extra:
8 rounds of 20 secs on / 20 secs off of:

  1. Push Ups
  2. Sit Ups

**Odd rounds do push ups, even rounds do sit ups
 
 
 
 

12/13/12

Not one, but TWO, strict chin ups! Way to go, Marie!

Rest/Make Up Day
 
 

12/12/12

Kenny with a 135# snatch PR!

A1: Weighted Chin Ups 5×3
A2: Close Grip Bench Press 5×3
 
8 min AMRAP

  • 6 Goblet Squats
  • 6 KB Overhead Walking Lunges (alternate arms each round)
  • 60 single unders

 
Extra:
1000m Row Time Trial

12/11/12

What a day, yesterday! A big shout out to Jackie as she completed her first Rx WOD and toParker got through a pretty impressive 20RM back squat. Keep up the good work, everyone!
 
6 Rounds through the following complex:

  • 1 Snatch Grip Deadlift
  • 2 Mid-Hang Snatch Pulls
  • 1 Hang Snatch
  • 2 Overhead Squats
  • 1 Min Rest

 
10 min AMRAP:

  • 5 Hand Stand Push Ups
  • 7 Toes to Bar
  • 250m Row
Pete wins for most innovative way to do weighted pull ups! Look at those laces!

12/10/12

Skill: 10 minute kettlebell training
Back Squat: 1×20
 
2008 Games WOD:

  • 5 Rounds
    • 5 Deadlifts (275/185)
    • 10 Burpees

 
Extra:
3×12 GHRs

12/8/12

Partner WOD
 
Workout #1:
15 minutes to find your 1RM hang clean. Total the heaviest weight used between you and your partner. (Both partners must use the same bar)
 
Workout #2:

  • 100 wall balls
  • 100 AKBS
  • 100 burpees
  • 100 sit ups

12/7/12

A1: Weighted Pull Ups 3-3-3-3-3RM
A2: Weighted Dips: 3-3-3-3-3RM
 
5-4-3-2-1

  • 10 Double Unders
  • Wall Walks
  • 50 Yard Sprint

 
Extra:

  1. Single Leg Squat: 3×12 (each leg)
  2. 500m Row Time Trial