Friday, December 31, 2010

Mobility:
Prep for "Murph"

Strength/Skill
OFF

WOD:
"Murph"
1 Mile run
100-Pull-ups
200-Push-ups
300-Squats
1 Mile run
You can partition the pull-ups, push-ups, and squat reps as needed.

Post time to comments.

Thursday, December 30, 2010

Mobility:
Femur thru the butt

Strength/Skill
Sandbag shoulder

WOD:
10 Rounds for time of:
5-Burpee box jumps (20")
50 Foot sandbag carry
5-Strict pull-ups
50 Foot sandbag carry

Post time to comments.

Wednesday, December 29, 2010

Mobility:
Calf stretch

Strength/Skill
Double Unders

WOD:
3 Rounds for time of:
500 meter row
20-Wall Ball
25-Double-Unders

Post time to comments.

Holiday hours are as follows, Friday AM classes only. Saturday closed so everyone can sleep off the new year.

Tuesday, December 28, 2010

Mobility:
Bully Stretch

Skill:
Hang power clean

WOD:
AMRAP in 15 Minutes of:
12-Deadlifts
9-Hang power cleans
6-Push jerks

Post weight and rounds to comments.

Monday, December 27, 2010

Mobility:
Prep for "Barbara"

Strength/Skill
OFF

WOD:
"Barbara"

5 Rounds each for time of:
20-Pull-ups
30-Push-ups
40-Sit-ups
50-Squats
Rest three minutes between each round.
Post round times to comments.

Thursday, December 23, 2010

Mobility:
Runners stretch

Strength/Skill
OFF

WOD:
"Helen on a boat"

3 Rounds for time of:
400 Meter Row
21-Kettlebell Swings (55/35)
12-Pull-ups

Post time to comments.

Wednesday, December 22, 2010

Mobility:
Hip Flexors

Strength:
In 10 Minutes find a max height box jump.

WOD:
AMRAP in 20 minutes of:
30-Jumping Lunges
20-Med ball Sit-ups
10-Clapping Push-ups
5-Sandbag Shoulders

Post height and rounds to comments.

Tuesday, December 21, 2010

Mobility:
Snatch Prep

Skill:
Snatch Technique

WOD:

"JayBird"
5 Rounds for time of:
3-Power Snatches (75% of B/W)
5-Handstand Push ups
7-Box Jumps (24")

Post time and weight used to comments.

Monday, December 20, 2010

Mobility:
Samson Stretch

Strength:
Back Squats
5-5-5

WOD:
10 Rounds for time of:
5-Thrusters (95/65)
5-Pull-ups
100 meter run

Post weight and time to comments.

Saturday, December 18, 2010

Paleo in a Nutshell Part 1: Food

One of the best video's about the paleo lifestyle out there!!






Friday, December 17, 2010

Mobility:
Foot/Calve

Skill:
K-bell technique

WOD:

"Whitten"
5 Rounds for time of:
22-Kettle bell Swings (70/44)
22-Box Jumps (24"/20")
Run 400 meters
22-Burpees
22-Wall Ball (20/14)

Post time to comments.

Thursday, December 16, 2010

Mobility:
Low back/ Hamstring

Strength:
Deadlift
5-5-5

WOD:
3 Rounds for time of:
10-Deadlifts
30-GHD Sit-ups

Post weight and time to comments.

Wednesday, December 15, 2010

Mobility:
Biceps/Lats

Strength:
Find a new 1rm Snatch max

WOD:
In 15 Minutes row 500m
then AMRAP in whatever time is left over of:
7-Front Squats (135/95)
7-Burpees

Post weight and rounds to Comments.

Tuesday, December 14, 2010

Mobility:
Internal Shoulder rotation

Skill:
Bench Press tecnique

WOD:

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Monday, December 13, 2010

Mobility:
Prep for Filthy Fifty

Strength:
Press:
5-5-5

WOD:

"Filthy Fifty"
50-Box Jumps
50-Jumping Pull-ups
50-Kettlebell Swings
50-Steps Walking Lunges
50-Knees to Elbows
50-Push Press
50-Back Extensions
50-Wallball
50-Burpees
50-Double Unders

Post weight and time to comments.

Friday, December 10, 2010

Mobility:
Upper back

Skill:
Push-up technique

WOD:

"Cindy"
AMRAP in 20 minutes of:
5-Pull-ups
10-Push-ups
15-Air Squats

Post number of rounds to comments.

Thursday, December 9, 2010

Mobility:
Hamstrings

Strength:
500m Sprint rest to full recovery
x2

WOD:
AMRAP in 15 minutes of:
50-foot bear crawl
50-foot walking lunges
10-Knees to Elbows

Post times and rounds to comments.

Wednesday, December 8, 2010

Mobility:
Pigeon Stretch/Bully stretch

Strength:
Clean pulls
2-2-2-2-2

WOD:
5 rounds for time of:
5-Squat Cleans (155/115)
10-Hip Extensions
15-Box Jumps (24"/20")

Post weight and time to comments.

Tuesday, December 7, 2010

Mobility:
Lacrosse ball beat down

Skill:
Handstand Holds

WOD:
7 Rounds for time of:
7-Pull-ups
7-Push-ups
200m Row

Post time to comments.

Monday, December 6, 2010


Andy and Emily in the late rounds of Thursdays WOD.

Raby squatting 315 for 5.

Mobility:

Hip Flexor

Strength:

Back Squats
5-5-5


WOD:

10-1 Descending ladder of
K-Bell Swings (55/35)
Burpees
Box Jumps (24"/20")


Post weight and time to comments.

Friday, December 3, 2010

Mobility:
Overhead positioning

Skill:
Thruster technique

WOD:
5 Rounds for time of:
500m Row
7-Thrusters (135/95)

Post weight and time to comments.

Thursday, December 2, 2010

Mobility:
Athletes choice

Skill:
Snatch

WOD:

7-Rounds for time of:
7-Ground to overhead (95/65)
7-Burpees

Post time to comments.

Wednesday, December 1, 2010

Mobility:
Samson stretch

Strength:
Push Jerk

WOD:

"Tabata Bullshit"
Tabata timing intervals of:
Pull-Ups
Rowing
Ring-Dips
Wall Ball

Post weight and score to comments.

Score is your lowest number from each movement totaled up