Month: February 2013

130301 Friday

Warm Up 500m Row 30/20/30   WOD Buy-In: 1000m Row Then 10 Chest to Bar Pull Ups 10 box Jumps (24/20) 5 Rounds For Time   Accessory Work 5 Strict Pull Ups 5 Strict Dips 5 Rds

130228 Thursday

  Warm Up 500m Row 30/20/30   WOD 20 Wall Balls 15 Ball Slams 5 Rounds For Time   Accessory Work 10 Wall Walks   12 KB Swings EMOTM 10min

130227 Wednesday

  WOD 7 Burpees over the bar 7 OHS 3min AMRAP Rest: 1min 7 Burpees over the bar 7 Thrusters 3min AMRAP Rest: 1min 7 Burpees over the bar 7 FSQ 3min AMRAP RX Barebells- 155/105   FUN STUFF!!!!

130225 Tuesday

Warm Up 500m Row 30/20/30   WOD -Twisted Cindy- 5 Pull Ups* 10 Push Ups 15 Squats *If your normal “Cindy” score is 20+, then 10rds..*If your normal “Cindy”  around 15rds, then 7rds, *If your normal “Cindy” is around 10, then 5 rds* Then 30 FSQ (185/120) Then 5 Pull Ups* 10 Push Ups 15 Squats …

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130224 Monday

  “BOOYAH!! The Open is coming!!!!”   Warm Up 500m Row 30/20/30 -KB Snatch Review   WOD 10 KB Snatches 1R/1L=1 10 Goblet Squats 12 Lunges 15min AMRAP   Skill Work: Handstand Practice  

130223 Saturday

  WOD 1 “Diane” 21-15-9 DL  (225/135) Handstand Push Ups   WOD2 10 Jumping Lunges 20 Pull Ups 30 American Swings (53/35) 40 Push Ups 50 Wall Balls 40 Push Ups 30 American Swings 20 Pull Ups 10 Jumping Lunges For Time

130222 Friday

Warm Up 500m Row 30/20/30   STRENGTH 20mins to Est 1 Rep Max Clean- That means SQUAT!   WOD *Prison Rules* 2 Power Snatches Every :15 seconds x16 intervals Rx-155/105   Accessory Work 5 Strict Pull Ups 5 Dips-Strict 5 Rounds-Not For Time  

130221 Thursday

Warm Up 500m Row 30/20/30   WOD 5 Pull Up 10 Push Ups 15 Med Ball Cleans (20/14) 20min AMRAP   Accessory Work: 12 KB Swings EMOTM 10mins  

130220 Wednesay

Warm Up 500m Row 30/20/30   STRENGTH 20mins to Est 1 Rep Max for Push Jerks   WOD *Prison Rules* 2 Thrusters (155/105) Every :15 seconds 16 Rds….LINK THE 2 REPS!

130219 Tuesday

  Warm Up 500m Row 30/20/30   STRENGTH 20mins to Est 1 Rep Max for DL   WOD *Prison Rules* 2 Power Clean and Jerk (155/105) Every :15 seconds 16 Rds….LINK THE 2 REPS!   Heavy KB Swings 12 EMOTM 10rds

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