WOD

January 27th, 2012

Friday 120127

Final Weigh In Info…

Final weigh in date for Nutritional Challenge will be Saturday, February 4, 2012  at 11:45am.  Good Luck!


January 27th, 2012

Friday 120127

FYI…

FYI…

Friday 6 am is an open mat class.  Please arrive with a plan.


January 27th, 2012

Friday 120127

“Randy”

ChalkPullingLandingStances_th

For Time, as usual…

75 Power Snatch  (75lbs./55lbs.)

OR…

150 DB Power Snatch (30lbs./25bs.)

*Compare to Friday, August 5, 2011


January 26th, 2012

Thursday 120126

Today’s Program

20 Minute AMRAP

10 Kettlebell/Dumbell Goblet Squats (53#/35#)

10 Deck Squats

10 Vertical Jumps

10 Dumbell (Strict) Shoulder Press (35#/25#)


January 25th, 2012

Wednesday 120125

“Lynne”

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

Skills of the week:
Snatch
Knees 2 Elbows, Toes 2 Bar


January 24th, 2012

Tuesday 120124

“Kelly”

Compare to Thursday, February 4th, 2010

Five rounds for time of:

Run 400 meters

30x Box jump, 24/20 inch box

30x Wall ball shots, 20/14 pound ball


Skills of the week:

Snatch

Knees 2 Elbows, Toes 2 Bar



January 23rd, 2012

Monday 120123

Today’s Program

Power Snatches 5-5-5-3-3

Annie
Double Unders & Sit Ups
50-40-30-20-10
Compare to: 9/21/11, 1/12/11, 7/1/10, 9/15/09

Skill of The Week: Snatches, Knees to Elbows & Toes to Bar


January 22nd, 2012

Sunday 120122

Today’s Program

4 Rounds for time
10 Hollow Rocks
10 jump lunges
10 front squat 95/55
10 push press 95/55


January 21st, 2012

Saturday 120121

Angie

Compare to Thursday, Jun30th, 2011

Angie_Vid

100x Pull ups

100x Push ups

100x Sit ups

100x Air squats


Skill of the week:

Row

Handstand push-ups



January 20th, 2012

Friday 120120

Kettlebell H.I.I.T.

Kettlebell (High, Intensity, Interval, Training)


Skill of the week:

Row

Handstand push-ups