Workout of the Day

April
30
2013

WOD 5/1/13

Posted by Shane, 8:11 pm

photo-12

With continuous running clock take 15 min to:

establish 1rm weighted pull up/ chin up

And

2 min max avg watts row

Rest 5 min, then,

AMRAP IN 8 min:

3 snatches #95/65
3 c2b pull ups
6 snatches
6 c2b pull ups
9 snatches
9 c2b pull ups
Increase by 3 reps of each until 8 min is up

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April
29
2013

WOD 4/30/13

Posted by Shane, 7:14 pm

photo (58)
Bench press (Take 20 min)
8-5-3-1-1

then,

AMRAP in 12 min:

6 deadlift #155/105
9 gs push ups
12 box jumps #24/20

Olympic Lifting class Friday at 10:30am!

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April
28
2013

WOD 4/29/13

Posted by Shane, 5:04 pm

photo (56)
3 RFT:

400m run
25 kb swings #53/35
15 ghd sit ups
5 bear complex #115/75 (clean, front squat, push press, back squat, push press)

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April
26
2013

WOD 4/27/13

Posted by Shane, 5:06 pm

photo (55)
Jackson Family Adoption Fundraiser

“Cindy”

AMRAP in 20 min:

5 pull ups
10 push ups
15 squats

We will also do a 10 min “Cindy” and scaled division for those that want to do that instead.

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April
25
2013

WOD 4/26/13

Posted by Shane, 7:22 pm

photo (54)
2 person team:

Amrap in 4 min:
50m bear crawl
deadlift #135/95

Amrap in 4 min:
10 cal row
burprees

Amrap in 4 min:
1 min plank
mb sit ups #20/14

Amrap in 4 min:
30 sec bar hang
sdhp #75/45

Amrap in 4 min:
100 jump rope (singles)
shoulder press #75/45

Score is total number of reps of second exercise of couplet

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April
24
2013

WOD 4/25/13

Posted by Shane, 5:33 pm

photo (5)
4 RFT:

20 wall ball #20/14
150m run
15 k2e
150m run
10 snatch #95/65
150m run

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April
23
2013

WOD 4/24/13

Posted by Shane, 7:56 pm


Take 15 min to establish a 1 rm clean and jerk
(record 1rm)

with a continuous running clock, take 5 mins to set up and rest and then,

For Time:

21-15-9 reps of:

push press #95/65
sit ups
kb swings #53/35
box jumps #24/20

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April
22
2013

WOD 4/23/13

Posted by Shane, 7:21 pm

Happy Birthday David!

“Brentz”

For Time:

28 over the box jumps #24/20
28 overhead squats #95/65
28 ghd sit ups
28 hspu
28 alt kb snatches #53/35
28 2 for 1 wall ball #20/14
28 ring dips
28 toes to bar
28 calories row
28 pistols

buy out:
85 double unders

Can go in any order except for buy out

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April
21
2013

WOD 4/22/13

Posted by Shane, 7:51 pm

photo (3)

For Time:

buy in:
25 burpees

then

10 rounds of:

5 c2b pull ups
10 gs push ups
15 squats

then

cash out:
25 burpees

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April
19
2013

WOD 4/20/13

Posted by Shane, 6:19 pm

Open gym 8:30am-10:30am. If you want to do a make up Wod or one below its up to you!

“Lumberjack 20″

20 deadlifts @275/185LBS,
400 meter run,
20 2-pood kettlebell swings,
400 meter run,
20 overhead squats @115/85LBS,
400 meter run,
20 burpees,
400 meter run,
20 pull-ups,
400 meter run,
20 box jumps @24”,
400 meter run,
20 dumbbell squat cleans @45/30LBS,
400 meter run

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