Archive for February, 2012

The Program

Wednesday, February 29th, 2012

5 rounds
Partner effort, one rows while the other rests, each person must complete each round, switch until all rounds done.
Row 50-40-30-20-10 calories

Post time to comments.

Cash Out:
100x Push-ups

The Program

Tuesday, February 28th, 2012

5 rounds
10x Clean & jerks (135#/85#)
15x Box jumps

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Cash Out:
15x 50 meter sprints (Forward and Back)

5 Rounds of…

Monday, February 27th, 2012

9 Racked Thrusters (135#/95#)
20 yard SPRINT ( NOT a light jog)
7 Ball Slams 20#/14#( high energy and drop your body weight!
20 yard sprint

Warm up : 1k row/ static holds

Games WOD 12.1

Sunday, February 26th, 2012

Great job today! Keep up the good work and be ready for Wednesday.

4 Rounds of…

Sunday, February 26th, 2012

http://mail.aol.com/35605-111/aol-6/en-us/mail/get-attachment.aspx?uid=31175640&folder=NewMail&partId=1

10 Box Jumps

10 Turkish Get Ups 35/25

10 Hang Cleans 95/65

10 Hollow Rocks

Smashing Saturday…

Saturday, February 25th, 2012

21-15-9
Wall ball (20/14) & Star jumps
*Rest 2 minutes (you are responsible for your resting time. LOOK at the clock!!!)

21-15-9
Knees to Elbows & Squat thrusts
*Rest 2 minutes

21-15-9
Mountain climbers (2 count, elbows MUST touch KNEES!)
Sit ups (shoulder blades must touch floor on way down and finger tips MUST touch molding!)
*Remember, some care about your score, but EVERYONE cares if you cheat! Call them out!!!

Team Hi/Lo

Friday, February 24th, 2012

This is what happens when you ask to WOD 1 minute after you graduate from “Foundations.” Congratulations to Joshua, welcome to the family!

Two man teams. One person rows while the other completes a round of the gymnastics portion. For example, team member “A” will row as far as he/she can while team member “B” finishes 21x pull-ups, then they switch, and so on. The row distance will be continual, the gymnastics portion is for time. The team with the longest row and shortest time for the gymnastics wins.

As a team:
Row (Continual)
And
3 rounds
21-15-9x reps
Pull-ups
Push-ups
Sit-ups
Squats

Post distance/time to comments.

Cash Out:
Paralette L-holds (total 5 minutes)
every time you drop do 10x paralette pass-throughs.

AMRAP 25

Thursday, February 23rd, 2012

Look who’s back!

Good to see you Ronny.

COMPLETE AS MANY ROUNDS AS POSSIBLE, 25 MINUTES:

200 M RUN
15 GOBLET SQUATS (45/M – 25/F)
15 DIAMOND PUSH-UPS

BONUS:
Technique work, 15 minutes, Handstand Push-Ups

CONCEPT:
Complete as many rounds as possible in 25 minutes. Goblets are completed with dumbbells or kettlebells. Diamonds are essentially tricep push-ups. We’re hitting cardio and muscular endurance through intense repetition, with no rest. After the AMRAP, work 15 minutes on technique –HSPUs.

TIPS:
Run hard on your runs. Goblets require flat feet, legs open in a sumo-type stance, weight held about chest height, deep squats. On the triceps, keep a tight back and deep push-ups.

Today’s Program

Wednesday, February 22nd, 2012

KB swings 21-15-9-4 (55/35)
Burpees 4-9-15-21

Cash Out:

25dips
25 v-ups

SDHP

Tuesday, February 21st, 2012

5 rounds
Rest as needed between lifts
Sumo deadlift 5-5-3-3-3x

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Skill of the week:
Dips/Ring dips