Tuesday 10/1/13

Anybody need a 2.5# plate?

:SWOD:

15 minutes to establish

1RM Clean & Jerk

:WOD: 

20 minute AMRAP

10 Handstand Head or Shoulder Touches

10 Box Jump Overs(16/24)

3 Chest-to-Bar Pull-ups

Monday 9/30/13

:WOD:

3 rounds

30 Squat Cleans, 95/65

30 Burpees

30 Abmat Sit-ups

:SWOD:(after metcon)

Push press

10-10-10-10-10

Unknown and unknowable :)

Thursday 9/26/13

:SWOD:

Front squat 

Establish 1RM

:WOD:

10 min AMRAP

10 wall walks

10 thrusters (65/95)

Wednesday 9/25/13

:SWOD:

Squat cleans

3-3-3-3-3-3

:WOD:

5 rounds 

200 meter run

5 deadlifts (275/135)

27 double unders

Tuesday 9/24/13

:SWOD:

Snatch balance

10 minutes to establish a 1RM

:WOD:

50 walking lunge steps

30 Power Snatches (45-135)

50 walking lunge steps

Monday 9/23/13

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

:WOD:

10 minute AMRAP

1 rope climb

25 burpees

"Cash out"

1000 meter row

Thursday 9/19/13

:SKILL:
10 cart wheels

:WOD:
3 rounds
9 HSPU

50 KBS 35/53 

9 MuscleUps

Wednesday 9/18/13

:SWOD:

Back squat: 

10-10-10

:WOD:

4 rounds:

400m Run

5 Front squats(115/185)

Rest 1:1

For total working time. Note: Racks should not be used for front squats.

Tuesday 9/17/13

:SKILL:

10 Handstand Push ups or 20 progressions(head to ground)

:WOD:

21-15-9

Squat snatch(65/95) 

Chest to bar Pullups

Monday 9-16-13

:SWOD:

Back squats

7-7-7-7-7

:WOD:

Five rounds of: 

21 Sumodeadlift highpull(65/95) 

21 Ring dips

:WOD:

(If you did not complete yesterday) 

Post paleo wod

7 minute amrap

20 burpee box jump 

20 dead lifts (95/135) 

20 Pullups

or

“Baseline”

500 meter row

40 airsquats

30 sit ups

20 push ups

10 pull ups

:Skill:(after wod)

10 muscle ups or 30 reps of the progression of your choice

Thursday 9/12/13

:WOD:

Post paleo wod

7 minute amrap

20 burpee box jump

20 dead lifts (95/135)

20 Pullups

:SWOD: 

Front Squats 

5-5-5-5-5

Wednesday 9/11/13

:SWOD:

Hang power snatch

3-3-3-3-3

:WOD:

Run 800m

15 T2B

20 Jumping squats (15/45)

Run 400m

20 T2B

25 Jumping squats (15/45)

Run 200m

25 T2B

30 Jumping squats (15/45)

Tuesday 9/10/13

:WOD: 

10-9-8-7-6-5-4-3-2-1 Push Press (135/95) 

1-2-3-4-5-6-7-8-9-10 

Box Jump (24/20)

:SWOD:

(after metcon) 

Shoulder Press 

55555

Monday 9/9/13

:SKILL:

10 minutes of handstand walk practice (head touches, shoulder touches, wall traverses)

:WOD:

150 Double Unders 

50 Wall Balls (20/16) 

100 Double Unders 

35 Wall Balls

50 Double Unders

Friday 9/6/13

:SWOD:

Push press 

3-3-3-3-3

:WOD:

Complete 8 rounds: 

5 Single Leg Lateral Hops over the bar 

200 meter sprint

Alternate legs every round

*rest 1 minute between rounds*

Thursday 9/5/13

:WOD:

30 Burpees

30 Nasties

30 Thrusters, 95/65 

30 Double Unders 

30 KBS, 53/35

30 Wall Balls, 20/14 

30 Box Jumps, 24/20 

30 Med ball sit ups

“cash out” 1000 meter row

Wednesday 9/4/13

:WOD:

4 rounds of

4 min AMRAP 

12 double-unders

9 squats

6 chest-to-bar pull-ups

3 handstand push-ups

*rest 1 minute between AMRAPs*

:SWOD:

Sumo deadlift

5-5-5-5-5

Tuesday 9/3/13

:WOD:

Shoulder press

1-1-1-1-1

Push press

3-3-3-3-3

Push jerk

5-5-5-5-5

*this should take the entire class time, don't rush through. Score is best of all three lifts added together.*

:Skill:

15 strict handstand push ups(modify as needed)

:WOD:

 "Quadzilla"

For time:

Run 200m

4 Front Squats (205/140)

Run 200m

8 Front Squats

Run 200m

12 Front Squats