Wednesday, February 27, 2013

Strength WOD

Push Press (10×2) Find a 2RM

 

WOD

15 min AMRAP

Buy-in with 50 Medball Situps *Ball must touch the ground behind your head and in front of your feet

12 Overhead Squats (95, 65)

10 Meter Burpee Broad Jumps (Minimum 5 jumps)

8 Toes 2 Bar

 

Post total rounds.

Wednesday, February 20, 2013

WOD
For time complete:

7 Rounds For Time

7 Power Snatch (95, 65)

7 Overhead Squats (95, 65)

7 Bar Facing Burpees

*Buy-in – 1,000 Meter Row

**Buy-out – 100 Double Unders

Post total time.

Tuesday, February 19, 2013

Strength WOD

Hang Squat Clean (7×2)

*2 reps every two minutes, working up to a 2RM

WOD
“Diane”

21-15-9

Deadlifts (225, 135)

Handstand Pushups

Post total time.

Monday, February 18, 2013

WOD

4 Rounds For Time:

5 Strict Pullups

10 KB Swings (70, 55)

15 Box Jumps

10 KB Swings

5 Strict Pullups

500 Meter Run

Post total time.

Friday, February 15, 2013

WOD

For time:

100 Sit-ups

100 Walking Lunges

30 HSPU

30 DB Push press (40, 25)

50 OH Squat (75, 55)

50 Lateral Burpees

Post total time.

Monday, February 11, 2013

Strength – WOD
12 Minutes EMOTM
Even Minutes – Max Reps Toes to Bar
Odd Minutes – 5 Deadlifts Unbroken – Touch and Go (315, 225)
Post total reps toes to bar plus all the deadlifts reps completed.

WOD
8 Rounds – Rest approximately 2 minutes in between rounds
- 250 Meter Row
Add up the fastest time and slowest time

Paleo WOD update!

Here are some of the amazing times from the Paleo WOD!
"Mad" Mary Mcgroarty- improved by .58!
"Bad" Brendon Wright- improved by 2.19!
"Super" Steve Stephens- improved by 1.22!
"Magnificent" Makenzie Koehn- improved by 2:15!
"Jammin" Jayne Jones- improved by 3.03!
"Awesome" Angie Ortega- improved by .82!
"Jumping" Jamie Pedigo- improved by .72!
"Super" Shelby Gamblin- improved by 1.47!
"Higher" Joe Gier- improved by 5.27!
"Aggressive" Amber Gier- improved by 3.!
"Adventerous" Andy Ramos- improved by 2.1!
"Jubilant" Jenn Rucker- improved by 4.1!
"Confident" Cale- improved by .34!
"Addicted" Andrea Pedigo- improved by 3.35
(If I missed your time it's because I didn't get it written down but will get it tomorrow)!!

Congratulations!!! Enjoy your day off tomorrow!!!

Wednesday, February 6, 2013

Final Paleo WOD!


Paleo WOD

Buy in 400 Meter Row
5 Rounds for time
10 HR Push ups
10 Box Jumps
10 Sit Ups
10 KB Swings

Tuesday, February 5, 2013

WOD 

5 Minute AMRAP
5 Dead Lifts (275,185)
10 Clap Push Ups
(Post reps for this round)

4 Minute rest

7 Minute AMRAP
7 Deadlifts (275,185)
14 OH Walking Lunges (45,25)
(Post reps for this round)

4 minute rest

9 minute AMRAP
9 clap pushups
18 OH Walking Lunges (45,25)
36 Double Unders
(Post reps for this round)

Monday, February 4, 2013

Strength WOD
4 Rounds
60 seconds max reps Hang Squat Clean (165,115)
1 minute rest
(Post total reps)

WOD

3 rounds for time

300 meter run
5/5 KB Snatches (55,35)
7 C2B Pullups
9 Front Squats

Post total time