Month: October 2012

121101 Thursday

Warm Up 400m Run….yes 400m run 30/20/30   WOD 30 Wall Balls (20/14) 10 Power Clean and Jerks (155/100) 3 Rounds For Time  

121031 Wednesday

Warm up 1:00 Jump Rope :15 Transition 1:00 Squat Bottom Hold :15 Transition 4 Rounds 30/20/30 WOD “Elizabeth” 21-15-9 Power Cleans (135/95) Ring Dips For Time *elizabeth is normally squat cleans

121030 Tuesday

Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds then :15 Plank :15 Superman :15 Side Plank :15 Side Plank 4 Rounds   WOD “The Chief” 3 Power Cleans (135/95) 6 Push Ups 9 Squats 3min AMRAP 1min Rest 5 Rounds

121027 Saturday

**No Olympic Lifting Class at 11am-10/27/12** WOD Battle of The Boxes Event 1 Station 1: 15 Thrusters (95/65) Station 2: 20 American KB Swings (53/35) Station 3: 50 Double Unders Station 4: Rest 20min AMRAP -4 Person Teams, you can not advance until you teammate is done with the station ahead of you

121026 Friday

Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds   WOD 50 KB swings (53/35) 15 Wall Balls (20/14) 3 Rounds for Time   STRENGTH FSQ 1-1-1-1-1-1-1 E3M

121025 Thursday

Warm Up Jump Rope 1:00 :15 transition Squat Bottom Hold 1:00 :15 transition 3 rds WOD “Fight Gone Bad” 5 stations, 1min per station, max reps Wall Balls Sumo Deadlift High Pull (75/55) Row (calories) Push Press (75/55) Box Jump (20″/20″) Rest 3 rds

121024 Wednesday

Warm Up 10 Low Box Jumps Icky Shuffle 10 American Swings Icky Shuffle 8min AMRAP   WOD 5 Hang Clean (P1) #135/#95 Every :45 Seconds for 12 Rds   STRENGTH BSQ 1-1-1-1-1-1-1 E3M

121023 Tuesday

Warm Up :15 Jumping Jacks :15 Squat :15 MC :15 Jump Squat 4 Rounds   WOD -EDT 5 rep Goal- :15x16rds 1:00 Rest Box Jumps (24/40) Push Ups (Hand Release) Ball Slams (40/30)   STRENGTH OHS 1-1-1-1-1-1-1 E3M

121022 Monday

Warm Up 12 Low Box Jump Icky Shuffle 12 American KB Swing Icky Shuffle 8min AMRAP   WOD 7 Thrusters(115/75) 5 Pull Ups 8min AMRAP   STRENGTH DL 1-1-1-1-1-1-1 E3M

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