Archive for August, 2012

Michael Meets Little Grace

Friday, August 31st, 2012

3 rounds

Run 800m
50x Good Mornings (45#/35#)
50x GHD sit-ups
30x Clean & jerk (95#/65#)

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Final FNL!!!!

Thursday, August 30th, 2012

FNL will be held at 6 pm Friday! Awards will be given out to 1st place winners! It’s the last week, so let’s bring it!

“Shaft”

Thursday, August 30th, 2012
Compare to December 3, 2011, Saturday

For Time:

500 Walking Lunge Steps

On your way up to 500, you must perform 10 Push Ups every 2 minutes.

Coach Jess’s Birthday WOD

Wednesday, August 29th, 2012

Happy Birthday Jess! Enjoy your WOD.

10 minute AMRAP (125lbs M/80lbs F)

Push Jerk
Burpee Box Jumps
Deadlift

Rest 3 Minutes

10 minute AMRAP  (115 lbs M/75lbs F)

Thruster
Wall Balls
Hang Cleans

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Cindy

Tuesday, August 28th, 2012

Compare to Wednesday, May 30th, 2012

Max rounds in 20 minutes
5x Pull-ups
10x Push-ups
15x Squats

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8 Rounds of…

Monday, August 27th, 2012

8 Rounds of:
3 Power Cleans (75% of 1RM)
Sprint 100 Meters

“FRACK THAT!”

Sunday, August 26th, 2012


In 15 minutes:
1000m row
21 thrusters, 95/65
10 pull-ups / jumping pull-ups
15 thrusters, 115/85
10 chest-to-bar pull-ups / pull-ups
9 thrusters, 135/105
10 bar muscle-ups / chest-to-bar pull-ups
AMRAP thrusters, 155/125

Scoring is one point per rep following the row.
(The athlete must complete the row to begin scoring.)

Standards

Row
– Athlete must not pick up the handle until the clock starts.
– Rowers will count up from zero.  Judges will reset the rowers immediately prior to the beginning of each heat.
– Athlete must not release the handle until the display passes 1000m.
– If there are not enough rowers, do sumo deadlift high pulls with a 45# barbell. 50 reps = 500 meters

Thrusters
– Athlete must complete a full depth squat (hip crease below knees) at the bottom of each rep
– Athlete must fully extend knees / hips / elbows at the top; ear should be visible from the side.
– Athlete must control the weight at the top before lowering it.
– Athlete may drop the weight but dropping must be controlled (i.e. don’t throw your weight at another athlete!)
– Athlete may squat clean – thruster from the ground as long as the clean includes a full depth squat
– The barbell must move continuously from the bottom of the squat to lock-out (i.e. no clean & jerk,) but a re-dip will be allowed as long as the rep is completely stood up (i.e. thruster-jerks are okay.)
– Athletes are responsible for changing out their own weights.

Pull-ups
– Jumping pull-ups will set up for each athlete such that when they are standing upright with arms at full extension, the bar bisects their forearm.
– Athlete must fully extend arms at the bottom of each pull-up / muscle-up (all 4 varieties.)
– Chin must clear the bar vertically at top for both jumping and regular pull-ups.  All kipping varieties are permissible as long as chin is fully over the bar.
– For chest-to-bar, athlete must make physical contact between the bar and any part of their body below the collarbones.

Scaling
Male athletes will scale to 65/85/105/125 for thrusters.
Female athletes will scale to 33/53/73/93 for thrusters.

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The Program…

Saturday, August 25th, 2012

Warm up: Dodgeball

Max rounds in 15 minutes
10x Clapping push-ups
10x Ring pull-ups
Run 200 meters

Compare to December 31, 2011

The Deadleg

Friday, August 24th, 2012


5 rounds
25x Box jump (24 inch)
25x Squat jumps
25x Mountain climbers (4 count)
100 ft walking lunge steps

Post time to comments.

The “Rubin”

Thursday, August 23rd, 2012

In honor of Rich Rubin’s Birthday and him achieving his first muscle up, we present The “Rubin!”
Happy Birthday Rich!
And yes I know we did burpees yesterday people!


32 rounds of:

1x Muscle up
1x Burpee

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