12/31/2010

                       In honor of one of our own...Happy 50th Johnny G!!

                             WOD

                         "The Underdog"

                             50 2/1pd kb swings

                             50 pullups

                             50K2E

                           for time

                       Directly followed by 5mins handstands

     *new schedule will be up by the end of this weekend...stay tuned :)

                  

12/30/2010

                        STRENGTH

                        Hang Power Snatch

                        3-3-3-3-3

                       WOD

                       10 Mins

                       Max effort row for calories

                      

        *Home Work... Check out Beyond the white board

                 www.beyondthewhiteboard.com

           We will be starting to use this soon!  its awesome,

            let us know what you think!

 

12/29/2010

                                            WOD

                                             "GI Jane" Variation

                                              Max Reps In 10Minutes:        

                                              Burpee Pull ups

                                              ---Chest to the floor and chin over the bar, 

                                                    any way

                                      *Men's Rx use an 8' pull up bar, 
                                        or garage door pull up bar. 

                                        Women's Rx is 7'6" pull up bar, 

                                        or the standard height bar on our structure. 

                                        For those who use a band for pull ups,
                                        do 5 burpees and 5 pull ups at a time.

12/28/2010

                               STRENGTH

                               Overhead Squat

                               5-5-5-5-5

                              WOD

                              150 airsquats for time

                              BUYOUT

                              Inchworms W/ Cobra Ext at bottom

12/27/2010

                                          STRENGTH

                                           Snatch Grip DL

                                          5-5-5-5-5

                                           3sets max chinups

                                         WOD

                                         150 pushups for time

                                         there is a 40m sprint penalty for each time you rest 

                                         Buyout

                                         2 mins rolling V ups

  
      

                                               Strength

                                               Sumo Deadlift  1-1-1-1-1

                                              WOD

                                              Interval training with "Jackie"!

                                              2 rounds for time:

                                              1000m row

                                              rest 2mins

                                              50 thrusters 45/35

                                              rest 2mins

                                              30 pullups

                                              rest 5mins

                * We Will be holding an 8am Christmas Eve throw down session tomorrow, Dress Warm Just 
                             in case!!

                                          WOD

                                          "Whitten"

                                           5 rds for time

                                           22 kb swings 2/1pood

                                           22 box jump, 24 in/20in

                                           run 400 m

                                           22 burpees

                                           22 wallball shots 20/14 lbs

                  

                              Max

                             10 mins working up to Max weight pull ups(no kipping)

                                  record bodyweight+added

                             WOD

                             5x1 min max thrusters 115/95/65

                             2 mins rest in between sets

                           ROCK IT YA'LL

               *Check the board for holiday hours

                                            Working the Max!

                                            10 mins to work up to max front squat

                                            WOD

                                           "the Chief"

                                            5 rds

                                            3mins amrap of

                                            3power cleans  135/95

                                            6 pushups

                                            9 airsquats

                                           Buy out

                                           Inch worms...lets stretch out those hammies!!

                            WOD

                            10 rounds

                            15 DL  185/135/95

                            15 pushups

                                         Buy In

                                          15 hspu

                                           every time you break 10 lateral jumps 

                                           over bench or pipes

                                         WOD

                                           3x1 mile runs  2min break in between

                                        Buy Out

                                           30 T2B

                                   Buy in

                                     5 Mins work on your weakness!  (du, hspu, kipping etc)

                                   Wod

                                     "Jack"  AMRAP 20 min

                                       10 push press (115#/75#)

                                       10 kb swings (1.5pd/1pd)

                                       10 boxjumps (24in/20in)

                            

                                  Buy out

                                     max burpees in 60 secs

                                  YeeHaw!  Bring it on Crew!!     

         

                            WOD

                         Row 200X 10

                         Rest 2 mins in btwn sprints

  

                           BUY OUT

                        100 situps for time

                                        Buy in

                                         2 mins box jumps  24 in/ 20in

                                     

                                        WOD

                                         "Helen"  unbroken

                                         3rds

                                         400 m run

                                         21 kb swings 1.5 pd/1 pd

                                         12 pullups

                                           WOD

                                            150 du or 450 jumpropes

                                             20-15-10-5

                                             wallballs   20/14

                                             ring dips

                                             k2e

                                           150 du or 450 jumpropes

                                         For Time

                                                 30 Clean and Jerks
                                                 10 rds of "Cindy"
                                                        5 pullups
                                                      10 pushups
                                                      15 squats
                                                      30 Clean and Jerks
                       
                                                     For Time

Fran

Buy In

30 overhead squats

WOD

"Fran" for time

21-15-9

95/65 Thrusters

Pullups

Buy Out

50 GHD Situps