Archive for November, 2012

Classes Cancelled

Friday, November 30th, 2012

There will be NO Barbells Club on Friday pm 11/30
There will also be NO Saturday classes (Adults & Kids) 12/1 due to Artie Lopez Memorial Charity WOD. Thank you in advance to all who volunteered and donated.

-CFM

Chris’ New Years WOD

Friday, November 30th, 2012

5 rounds
50-40-30-20-10x KB swing (53#/36#)
10-20-30-40-50x Abmat sit-ups
100x Double unders

Post time to comments.

Skill of the month:
Kipping Pull ups

Strength & Burn

Thursday, November 29th, 2012

Snatch Balance

Snatch balance 5-3-1x

Rest as needed between lifts

Then:

Randy

For time:

75x Power snatch (75#/55#)

Post load & time to comments.

Skill of the month:

Kipping pull ups

Today’s Program

Wednesday, November 28th, 2012

For max reps:

Push-ups 1 minute

Rest 1 minute

Sit-ups 2 minutes

Rest 2 minutes

Box jumps (24 inch/20 inch) 3 minutes

Rest 3 minutes

Burpees 4 minutes


Post reps to comments.


Skill of the month:

Kipping pull ups

E.M.O.M. Tuesday

Tuesday, November 27th, 2012

Every minute on the minute for max rounds

1x Power clean (135#/95#)

Add 1 rep each minute thereafter, continue until failure

Rest 2 minutes

Then:

Every minute on the minute for max rounds

1x Ball slam (20#/14#)

Add 1 rep each minute thereafter, continue until failure

Post total reps to comments.

Skill of the month:

Kipping pull ups

The Program

Monday, November 26th, 2012

Max rounds in 10 minutes:
7x Thruster (115#/85#)
10x Sumo deadlift high pull (115#/85#)

Post rounds to comments.

Skill of the month:
Kipping pull ups

Ron Burgundy is the Balls

Sunday, November 25th, 2012

Compare to Thursday, June 7th 2012

5 rounds
Rest 2 minutes between rounds
1 minute max reps Front squat (135#/95#)
1 minute max reps Box jumps

Post reps to comments.

Skill of the month:
Kipping Pull ups



Saturday’s Beating

Saturday, November 24th, 2012

6 rounds
15x Wall ball (20#/14#)
15x Ring push-ups
15x Sumo deadlift high-pull (75#/55#)

Post time to comments.

Skill of the month:
Kipping pull ups

The Program

Friday, November 23rd, 2012

For time:
Run 800m
60x Double unders
50x Back extensions
40x Sit-ups with 20#/14# medicine ball
30x Box jumps
20x Deadlifts (225#/135#)
10x Inverted burpees
Run 800m

Post time to comments.

Skill of the month:
Kipping pull ups

Happy Thanksgiving!

Thursday, November 22nd, 2012

3 rounds
25-50-75 reps of:

Squats
Push-ups
Pull-ups
Sit-ups

Post time to comments.

Skill of the month:
Kipping pull ups