Friday 1/31/14

1.

21-15-9

 Deadlifts (225/155)

Burpees

2.

Rope climbs

(10 climbs)

Thursday 1/30/14

1.

High Hang Snatch

3-3-3-3-3

2.

40-30-20

One arm alternating DB thruster(45/25)

15 burpees after all 3 rounds 

Wednesday 1/29/14

*NO 6 AM CLASS*

1.

High Hang Snatch

3-3-3-3-3

2.

Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest of 

pull-ups

push-ups

sit-ups

squats. 

*There is no rest between exercises.

Tuesday 1/28/14

1.

AMRAP 20 of:

30 Grass Hoppers

30 Double unders

20 Box Jumps, 24/20 - games standards

20 Knees to Elbows

10 C2B Pull ups

10 Burpees

2.

Deadlifts

7-7-7-7-7

Monday 1/27/14

1.

Death by clean & jerk

(135/95)

**power clean is

acceptable**

(20 min cap)

1st min. Complete 1 C&J

2nd min. Complete 2 C&J

.

.

.

Continue until you cannot complete the rxd reps within the minute. 

2.

Skill

10 min emom

Even 30 double unders

Odd 1 rope climb

Friday 1/24/14

:WOD:

Partner WOD

2 rounds FGB style 

No rest between rounds 

2min each exercise

While one partner is working, the other must hang from the pull-up bar. No reps count while both partners are on the ground. 

KB Snatch(35/53)

Pistols

Shoulder to Overhead(65/95)

One armed Barbell Farmer's Carry(65/95)(25ft is one rep)

*Score is total reps*

:Skill:

Pick something to work on for 15minutes. 

PALEO!!!

Thursday 1/23/14

:WOD:

Seven rounds for time of:

1 min AMRAP Front squat

(135/95) *from ground*

:15 sec rest

1 min AMRAP toes to bar

:15 sec rest

:SWOD:(after wod)

7-7-7-7-7

Push press 

Wednesday 1/22/14

"Diane"

21-15-9

Deadlifts(225/185)

Hspu

:Skill:

Handstand walk 50 feet

Or practice for 15 minutes whichever comes first. 

Tuesday 1/21/14

:WOD:

9 min AMRAP

10 Box jumps (20 inch) 

10  Pull-ups 

20 KB swings (53/35#) 

20 Push-ups 

Rest exactly 5 minutes 

Then

:SWOD: (after wod)

10 mins to Establish 5 rep max

Back squat. 

Monday 1/20/14

:SWOD:

Power cleans

3-3-3-3-3

:WOD:

Annie

50-40-30-20-10

Double unders 

Sit ups

Friday 1/17/14

:WOD:

In teams of 2 or 3

Row 3000 meters

Each partner rows 100 meters and then rotates off until you reach 3k meters. 

"Cash out"

Work on mobility

Thursday 1/16/14

:WOD:

100 thrusters (65/95)

3 burpees emom. 

*25 min time cap*

"Cash out"

5 rope climbs

"Kiss" the ground with your knee!

Wednesday 1/15/14

:SWOD:

Hang Squat Cleans

3-3-3-3-3

:WOD:

1000m row

3 rounds

20 burpees

30 medball sit ups

40 weighted overhead lunges (25/45)

Tuesday 1/14/14

:SWOD:

Back Squat

3-3-3-3-3

:WOD:

1-50 box jumps for time (24/30)

    2 min. rest

2-50 pull ups for time

    2 min. rest

3-50 kb swings for time (35/53)

*Total time is score*

Monday 1/13/14

:WOD:

10-8-6-4-2 HSPU
2-4-6-8-10 Power Clean, 205/115

"Cash out"

3 rounds 

10 burpees 

Rest 5 seconds

Friday 1/10/14

:WOD:

5 rounds

200 meter run 

12 burpees

1 minute rest.

“cash out”

2 rounds

2 min max cals on row

(rest as needed between rounds)

Thursday 1/9/14

:WOD:

"Baseline"

500 meter row

40 air squats

30 sit ups

20 push ups

10 pull ups

:SWOD:

5-5-5-5-5

Shoulder press

Wednesday 1/8/14

:Wod:

12-9-6-3

Deadlifts (255/185)

20 wallball shots after each round(yes even the round of 3. 

:skill:

Complete 45 handstand push ups for time. 

15 minute AMRAP

5 hspu

7 squat snatches (65/95)

10 box jumps 20'

Monday 1/6/14

:WOD:

"Macho Man"
EMOM for as long as possible(20 min cap)
3 Power Cleans, 155/95
3 Front Squats, 155/95
3 Jerks, 155/95
If this weight is too spicy, lower it.  If you are unable to finish six rounds you must re-do the entire workout at a lower weight.

:skill:

Handstand walk for distance in 10 minutes. *if you are not proficient at handstand walks, practice for 10 minutes.* 

Friday 1/3/14

Skills

EMOMx10

5TTB + 25 Double unders

:WOD:

Complete 7 Rounds:

10 kb swings

1 rope climb

Hollow Rocks – 10 reps

Thursday 1/2/14

:SWOD: 

Front squats

10-10-10

:WOD:

21-18-15-12-9-6-3

Walking lunge Steps

Pullups