Sunday, June 3, 2012

Monday, 6/04/2012

Warm up:  Choice

Strength:  Bench 3 sets 5 reps.  This means 3 work sets.  warm up sets do not count.

WOD:  4 rounds Max Effort
            -Run 400m
            Rest 3 minutes between efforts.

Post bench weight and time for each 400m.

Thursday, May 31, 2012

Friday, 6/01/2012

Warm up:  Dynamic

Strength:  Power Clean 5 sets of 3 reps working up to a heavy 3 reps

WOD:  Complete 6 rounds
             You have 1 minute to complete the following:
             -5 Kettle Swings 70#/55#
             -1 40 yard suicide run
40 yard suicide run:
Sprint 10 yards touch line and back to start
Sprint 20 yards touch line and back to start
Sprint 30 yards touch line and back to start
Sprint 40 yards touch line and back to start

Rest 60 seconds between rounds
If you do not make the 1 minute mark count a penalty.  Each penalty is 20 burpees to be completed after the last round.
Post # of penalties.

Wednesday, May 30, 2012

Tuesday, May 29, 2012

Wednesday, 5/30/2012

Warm up:  Run

Strength:  In WOD

WOD:  "TABATA" WTF 2 rounds or 4 cycles at each exercise of 20 seconds on 10 seconds off.  So 4 rounds on bench then dead lift, then kettle swings, and back squats then back to bench.  If you scale the weight, use the same weight for bench dead lift and back squat.
              -Bench 135#/95#
              -Dead Lift 135#/95#
              -Kettle Swings 70#/55#
              -Back Squat 135#/95# (power clean and jerk the weight to your back, once weight is on the back it stays there for the entire 2 minutes.)

Post total reps completed for each exercise and weight used.

Monday, May 28, 2012

Tuesday, 5/29/2012

Choice Day! If you did Murph on Monday, then pick a wod off the board and go. If you did not do Murph on Monday, then get it done today!

Sunday, May 27, 2012

Monday, 5/28/2012 Memorial Day

Warm up:Choice Strength: none WOD: "MURPH" FOR TIME RUN 1 MILE -100 PULL UPS -200 PUSH UPS -300 SQUATS RUN 1 MILE POST TIME

Friday, May 25, 2012

Friday, 5/25/2012

Warm up:  Choice

Strength:  Rest

WOD:  For Time:
             -100 pull ups for time
            every time you come off the bar do a 5 burpee penalty

Post time and # of burpees.