WOD 8/31/12

5 RFT:

10 Power cleans #155/105
15 box jumps #24/20
20 kb swings #53/35

WOD 8/30/12

Bench press
10-8-5-3-1 (record 1 rep max) then do 25 reps at highest weight possible

then

AMRAP in 12 min:

6 burpees
9 ring dips
12 deadlifts #135/95

WOD 8/29/12

For time:
2 30 sec hanging L hold
30 oh lunges w 45/25 plate
40 anchored mb sit ups #20/14
50 Box jumps, 20 inch box
30 ghd sit ups
40 push press #75/55
50 double unders (200 single)
30 k2e
40 hang cleans #75/55
50 russian twist #45/35
2 Rope climb ascents (30 ring pull ups)

*can do rope climbs anytime throughout wod

WOD 8/28/12

Thrusters
3-3-3-3-3 (record max set)

then,

AMRAP in 15 min:

6 thrusters #115/75
9 chest to bar pull ups
12 wall ball #20/14

WOD 8/27/12

Paleo challenge starts today! Arrive early for class to weigh in.

“Baseline WOD”

400m row
50 squats
40 sit ups
30 kb swings #53/35
20 gs push ups
10 burpees
400m run

WOD 8/24/12

50-35-20 reps of:

Wall balls #20/14
double unders (3x singles)
sdhp #75/55

Paleo workshop this Saturday at 12:00pm. If you want to learn how to prepare for
Paleo challenge on Monday you should be here. If this is your first challenge you will see that losing between 4-6% bodyfat and 15-20 pounds is very realistic in 30 days!

WOD 8/23/12

PRE WOD:

3 rds:

1 min plank
15 ghd sit ups
30 russian twist

then,

4 RFT:

10 kb swings #70/53
15 toes to bars
20 box jumps #24/20
400m run

WOD 8/22/12

FRONT SQUAT

5-5-5 (DO AS MUCH AS YOU CAN ALL THREE SETS, SCORE IS LOWEST WEIGHT SET)

then,

AMRAP in 5 min:

2 squat cleans #135/95
5 over the bar burpees

rest 2 min, then:

AMRAP in 5 min:

2 squat cleans #135/95
5 over the bar burpees

WOD 8/21/12

Max unbroken HSPU (can be strict or kipping or combined)

shoulder press
5-5-5

push press
3-3-3

push jerk
1-1-1

Welcome today our two new coaches Andy Shaw and Rob Ingram. They are going to be great!!!

record highest set of each

WOD 8/20/12

“Barbara”

5 RFT:

20 pull ups
30 push ups
40 sit ups
50 squats

Rest exactly 3 minutes between each round (rest is included in time)
anyone less then 6 months do half reps

compare to 4/25/12