Wednesday, October 31, 2012

Tuesday, 30 OCT


WOD:
"Nicole" 
AMRAP in 20 minutes:
400m Run
Max Pullups

(last completed 7 MAY 2012)

STRENGTH:
3 rounds of 1 min each:
front, left, and right plank (add weight if this is easy for you)



Tuesday, October 30, 2012

Monday, 29 OCT


SKILL:
Pistols
3 x 10

WOD:
3 rds:
500m Row
8 Barbell Burpee Thruster (45/65#)
16 V-ups

STRENGTH:
Power clean and 2 push-jerks
-work to 1 heavy complex

Weighted Ring Dip
5 x 5, increase weight each set

Sunday, October 28, 2012

Saturday, 27 OCT


Hero WOD: "Roy"
5 rds:
15 deadlift (155/225#)
20 box jumps
25 pull ups

Marine Corps Sgt. Michael C. Roy, 25, of 
North Fort Myers, FL, assigned to the 3rd
Marine Special Operations Battalion, Marine
Special Operations Advisor Group, Marine Corps
Forces Special Operations Command at Camp
Lejeune was killed in action on July 8th, 2009
in Nimroz, Province, Afghanistan, while supporting combat operations.
He is survived by his wife, Amy, and three children, Michael,
Landon, and Olivia. 


Saturday, October 27, 2012

Thursday, October 25, 2012

Thursday, 25OCT


SKILL:
1 rep max
Squat Snatch

WOD:
400m Warmup jog
8 x 200m Sprints with 60 sec rest
(record average time)

STRENGTH:
AMRAP 10 min:
5 BW Front Squat
5 strict chest to bar pullup

AMRAP 5 min:
EROM strict HSPU

Wednesday, 24OCT


WOD:
6 rounds:
15 power clean (65/95#)
15 push press (same)
10 ring dips
10 toe to bar

STRENGTH:
4 rds:
15 reverse hypers
15 GHD situps

KB High Pull (1.5/2pd)
3 x 25



Wednesday, October 24, 2012

Tuesday, 23OCT


SKILL:
Front Squat
4 x 2 @ 85%
(with "3 Mississippi" count at bottom)

WOD:
15 - 12 - 9
Turkish Getup (1/1.5pd)
Goblet Squat
KBS
200m farmer carry after each round

STRENGTH:
Power Clean and 2 Push Jerks
work to 1 heavy

Deadlift
5 - 5- 3 - 3- 1



Tuesday, October 23, 2012

Monday, 22OCT


SKILL:
Squat Snatch
5 - 5 - 3 - 3 - 1

WOD:
3 rope climbs
3 rds of:
10 thrusters (95/135#)
20 box jumps (20/24")
30 deadlifts (same bar)

Finish with 2 rope climbs

STRENGTH:
Back Squat
2 x 8 @ 75%
2 @ 90%
1 @ 95%

2 rds of 1 min each:
front plank, left plank, right plank
(add weight if these are easy for you)

Sunday, October 21, 2012

Saturday, 20 OCT


"Amazing Grace"
30 Clean and Jerk at 95/ 135# in honor of Mammograms in Action.

Thank you everyone for participating --- it's always great to see friends gather to challenge themselves and each other for such a worthy cause!

Saturday, October 20, 2012

Friday, 19 OCT


Open Gym!

Don't forget our Barbells for Boobs event on Saturday, 20 OCT!

Friday, October 19, 2012

Thursday, 18 OCT


SKILL:
Back Squat
3 x 3 @ 80%
2 x 3 @ 85%

WOD:
40 Wall Ball (14/20# to 10')
20 Toe to Bar
10 KBS (1/1.5pd)
30 Wall Ball
20 Toe to Bar
20 KBS
20 Wall Ball
20 Toe to Bar
30 KBS

STRENGTH:
3 rds:
15 strict pullups
15 strict press
Rest 3 min between rounds

Thursday, October 18, 2012

Wednesday, 17 OCT


SKILL:
Clean and Jerk
5 x 5 @ 95/135#
Rest 90 sec between sets
Try to touch and go

WOD:
800m Run
wall to wall burpee broad jump
bear crawl back
800m Run
wall to wall burpee broad jump
bear crawl back
800m Run

STRENGTH:
OHS
5 - 5 - 3 - 3 - 1

3 attempts for AMRAP Ring Dips



Wednesday, October 17, 2012

Tuesday, 16 OCT


SKILL:
1 Rep Max Deadlift
(last found 26 JUN)

WOD:
Tabata:
Push Ups
Sit Ups
Double Unders
(work with a partner - Partner 1 does push ups while Partner 2 counts and keeps time.  Then Partner 2 does pushups.  When both have completed pushups, Partner 1 immediately begins Sit ups...)


STRENGTH:
3 x 3 Snatch Balance
3 x 3 Power Snatch
3 x 3 Squat Snatch
Increase weight each set per exercise

Tuesday, October 16, 2012

Monday, 15 OCT


WOD:
3 rds:
10 HSPU
20 Hang Power Clean (95/135)
30 Wipers (same weight)

STRENGTH:
Front Squat
5 x 2 @ 80% with "2 Mississippi" count at the bottom

Split Jerk:
4 x 2 @ 80%

Sunday, October 14, 2012

Saturday, 13 OCT


"Barbara"
20 Pullups
30 Pushups
40 Air Squats
50 Situps

5 rounds; time each round, and rest 
exactly 3 minutes between rounds.
Record total work time (not rests). 
Last completed 28 May


Friday, October 12, 2012

Friday, 12 OCT


Open Gym!

Thursday, 11 OCT


WOD:
21-15-9
Squat Snatch (65/95)
Box Jump (20/24)

Rest 10 minutes

Run 4 x 400m with equal rest

STRENGTH:
Squat Clean
2 x 8 @ 75%
3 x 6 @ 75%


Thursday, October 11, 2012

Wednesday, 10 OCT


SKILL:
DB Squat Clean
10 @ 15/35#
8 @ 25/50#
6 @ 35/60#
4 @ 45/70#

WOD:
3 rds:
100m OH carry (55/75#)
100m Back Shoulder Carry (same bar)
15 Back Squat (same bar)
15 burpee pullups

STRENGTH:
Power Snatch, Hang Squat Snatch, Snatch
2 @ 70%, 3 @ 75%

Tabata Pushups

Wednesday, October 10, 2012

Tuesday, 9 OCT


SKILL:
Front Squat
2 x 3 @ 75%
1 x 3 @ 85%
2 x 1 @ 95%

WOD:
20 min AMRAP
2 power clean (135/185#)
4 HSPU
8 pistols

STRENGTH:
work to heavy weighted ring dip

 3 x 25 GHD situps
(if new to GHD, do 3 x 15)





Tuesday, October 9, 2012

Monday, 8 OCT


SKILL:
Deadlift:
5 - 5 - 3 - 3 - 1

WOD:
"1492"
14 minutes of work, followed by 92 Double Unders
1 min: Row for Calories
1 min: Toe to Bar
1 min: Slam Ball (20/30#)
1 min: KBS (1/ 1.5 pd)
1 min rest

STRENGTH:
Back Squat
2 x 6 @ 60%
2 x 4 @ 75%
3 x 2 @ 85%

Split Jerk
5 x 3 @ 80%

Sunday, October 7, 2012

Saturday, 6 OCT


"Lumberjack 20"
20 Deadlifts (185/ 275#)
Run 400m
20 KB swings (1.5/ 2 pd)
Run 400m
20 Overhead Squats (75/ 115#)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups 
Run 400m
20 Box jumps (20/ 24")
Run 400m
20 DB Squat Cleans (30/ 45lbs each)
Run 400m


Friday, October 5, 2012

Thursday, 4 OCT


SKILL:
2 rds:
2 min HSPU work
1 min Ring Dip work
Rest 2 min.

WOD:
12 min. AMRAP
5 Thrusters (65/95#)
10 Kettle Bell Swings (1.5/ 2 pd)

do 5 pushups each minute on the minute

STRENGTH:
3 attempts for AMRAP pullups
any grip - any style - rest b/w sets

Thursday, October 4, 2012

Wednesday, 3 OCT


SKILL:
GHD Back Extensions
Reverse Hypers

WOD:
5 Rds:
6 Deadlift (225/315#)
400m Run
15 Situps (2 rds of 10 on GHD)

STRENGTH:
Build to 1RM of complex:
squat clean, hang squat clean, split jerk, split jerk
(do not release the bar)

3 x 25 Kettle bell swing (1.5/ 2pd)
(break as necessary between sets - try to go unbroken)

Wednesday, October 3, 2012

Tuesday, 2 OCT


SKILL:
Back Squat
5 - 5 - 3 - 3 - 1 - 1

WOD:
4 rds:
15 Front Squat (75/115#)
8 Sumo Deadlift High Pull (75/115#)
1 Rope Climb

STRENGTH:
Overhead Squat
10 - 8 - 6 - 4 - 2 -1
increase weight each set

Tuesday, October 2, 2012

Monday, 1 OCT


WOD:
30 Clean and Jerk (95/135#)
5 min rest
40 Air Squat/Box Jump/Burpee (20/24")

STRENGTH:
Back Squat
AMRAP 60%, 70%, 80%

Work to heavy weighted strict pull-up