Archive for February, 2013

Today’s Beating

Thursday, February 28th, 2013

Part I

Tom_02_28_13

For 10 minutes as a group:

2x Rope ascents (2 people at a time)

While the rope ascents are being performed, the rest of the class preform the following movements:

Push ups

Sit ups

Squats

Pull ups

Superman

Switch the movement every time 2x rope ascents have been completed by both members. To modify the rope ascents do rope pull ups or rope jumping pull ups 10x.

 

WOD

Max rounds in 7 minutes

Add 3 reps to each successive round; 3x-6x-9x…etc.

3x Thruster (100#/65#) 

3x Chest to bar pull-ups

 

Post rounds to comments.

 

Skill of the month:

Pistols

Mary

Wednesday, February 27th, 2013

Mary_02_26_13

Compare to Saturday, November 14th, 2009

Max rounds in 20 minutes

5x Handstand push-ups 

10x Pistols 

15x Pull-ups 

 

Post rounds to comments.

 

Skill of the month:

Pistols

Today’s Barbell Complex

Tuesday, February 26th, 2013

BB_Complex_02_26_13

7 sets of sequence:

1. Back squat and BTN push press 

2. Back squat and BTN push jerk 

3. Back squat and BTN split jerk 

4. Front squat and push press

5. Front squat and push jerk 

6. Front squat and split jerk 

7. Clean and split jerk

5 rounds

No resting on ground. There is no time component. Rest anywhere, anytime, except on the ground. Get to your max load.

 

Post loads to comments.

 

Skill of the month:

Pistols

Mashing On Monday!

Monday, February 25th, 2013

CFM_Endurance_02_25_13

 

Our CFM Endurance team at the Preserve.

5 rounds

5x Power cleans (135#/95#) 

10x Ring pull-ups 

5x Box jumps (24 inch/20 inch, holding 25#/15# plate) 

 

Post time to comments.

 

Skill of the month:

Pistols

Sunday, Funday!

Sunday, February 24th, 2013

Strength:

Snatch

3×1

15 minutes

 

WOD:

2 Rounds

5x Snatch

10x Double unders

10x KB swings

5x GHD sit ups

Rest 2 minutes

 

Post times to comments.

The Program

Saturday, February 23rd, 2013

James_02_23_13

13 min AMRAP 

23x pull ups 

2x hang cleans (#135/95#)

3x push presses (#135/95#)

23x double unders   (tuck jumps)

 

Post rounds to comments.

 

Skill of the month:

Pistols

Friday’s Beating

Friday, February 22nd, 2013

Games_Class_02_22_13

3 rounds

15x Pistols, left leg 

10x Knees to elbows 

15x Pistols, right leg 

20x Push-ups 

 

Post time to comments.

 

Skill of the month:

Pistols

Back Squat

Thursday, February 21st, 2013

Class_02_21_13

5 rounds

Rest as needed between rounds

5-5-3-3-1x 

 

Post load to comments.

 

Skill of the month:

Pistols

Team WOD

Wednesday, February 20th, 2013

KC_02_20_13

Teams of 2. Break up the WOD anyway you want.

400x Deadlifts (135#/95#) 

Row 4000m

 

Post time to comments.

 

Skill of the month:

Pistols

Cindy’s Ugly Cousin

Tuesday, February 19th, 2013

Class_02_19_13

Max rounds in 21 minutes

7x Pull-ups 

14x Push-ups 

21x Double-unders

 

Post rounds to comments.

 

Skill of the month:

Pistols